Monday, 28 February 2011
Announcements:
Times:
Seven minute AMRAP:
- Book Club meets Thursday, March 3rd. The Zone by Barry Sears. Chapters 5-12.
- Movie Night! Thursday, March 10th. 6pm. There will be plenty of great chow (mostly paleo). If you are among the growing number of people in our community who are "hungry" for change in
the food industry, show up, watch, and discuss. Bring a healthy
dish to share (meats, vegetables, some fruit, little
starch, no gluten or sugar). Bring a friend too!
- Trainers'
meeting on Saturday at 7:30am. If you are an aspiring trainer, show up and be ready to show what you know!
- 100 Day Challenge: Day 90, 11 to go!
- Get the workouts in your email! Subscribe today!
Times:
- 6am
- 9am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Oxidative
- Mode
- Weightlifting
- DS/BM
- Wrists
- P/S to pigeon
- Scorpion
- Run (your choice of style)
- Deadlift / clean / thruster
- Dead-hang pull-up test!
- Press
- Lead each set (warm-ups and work sets) with 20 mountain climbers.
- Finish each set with one set of ME dead-hang pull-ups. (each set should be minimum 5 reps)
Seven minute AMRAP:
- Deadlift x5
- Clean x5
- Thruster x5
- GHD back extension 3x10
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