Friday, 19 November 2010
Announcements:
Times:
"Franzilla"
For time:
Workout #2:
"Fractured Fran"
5 rounds:
- Tree cutting party Sunday, 28 November! Sign up at the gym, get your permit at Rex's and sharpen your saw!
- Quit Cold Turkey Trot: November 20, 9 a.m., Stage Stop Inn, registration forms available at the gym.
Times:
- 6am
- 11am CONFIRMED
- 6pm
- 7pm NOT CONFIRMED
- Metabolic conditioning
- Glycolytic
- Mode
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- Windmill stretch
- Pigeon stretch
- Achilles stretch
- Shoulder stretch
- Circuit: one minute each exercise
- Row
- Ride
- Rope
- Run
- Bear crawl
- Crab walk
- JPU
- Mountain climber / push-up (10 to 1)
- Front squat
- Push press
- Thruster
"Franzilla"
For time:
- Front squat and pull-up x21
- Push press and pull-up x15
-
Thruster and pull-up x9
Workout #2:
"Fractured Fran"
5 rounds:
-
Thruster x9 (95# / 65)
-
Pull-up x9
I'd like to go to the 11am tomorrow (Fri.) and will sign up for the 8am Next Saturday. Thanks! And the fam and I will go the 28th for trees too. You'll totally be sick of me. You better be more discriminating with who you train :) Have a good one! -L
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Ok Lisa...I will put you on the list for 11am today, 8am on the 27th, and will look forward to having you and the fam along on the 28th. GOOD TIMES! See you then.
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