Skill:   OH Squat - 1 RM TEST - This is a test to see how much you can OH Squat

WOD:

100 Box Jumps for time

100 Squats for time

FRAN

Thrusters - to post ( M/95 - W/55)

Pullups

21 - 15 - 9

Go as hard as you can, will you beat your previous time?

If you have any gas left - Ring of Fire 10 ct for 15 rounds

Practice your OH Squat

Skill: Shoulder(Military) Press - 80% 1RM 5×3

WOD: - Untimed - Feel the movements

Bar Thrusters with Fran Weight - 21 - Slower than faster to get the movement down cold

Pull Ups - 21 - get as many as you can without stopping

Leg Curl Complex w/swiss ball - 3 x 15

One leg squat w/bench - use bar or db/kb - 3 x 10

Supermans - 3 positions - :30 x3

Practice your OH Squat

Skill:  Push Press - 80% 1RM 5×3

WOD:

Jump rope - timed - determine last person to finish

Rest……

100 Wall Ball for Time

I conduct a Speed Agility and Quickness camp for 6-12 year olds on Monday, Wed and Friday beginning at 7:30pm-8:30pm. We work on strength , speed , agility and quickness. If any of you have children of this age, please think about allowing me to help them obtain the same benefits that you do. The costs are the same for the kids.

I have also set aside Monday, and Friday from 4-430 for the young guys as well

The Agenda:

Warmup and Flexibilty

WOD

Form Running, agility drills, starts, change of direction.

Let me know if you, kids on you soccer team, kids from the office, etc would like to come so they can enjoy the benefits of what I have to offer.

I put my best people to work. Sheryl, Richard, Derek and Brian have taken on the task of handling our website and their ideas are fabulous. Look forward to a more user friendly website which will include videos of our workout, pictures, etc. Derek and Brian have some fantastic ideas of how the website should look and I for one am truly excited.

Arent the cubbies wonderful. How about the extra space at the back by moving the dumbbels and kettlebells. It should be easier to obtain the olympic weights and everything else is within an arms reach.

Thank you for your patience while we institute these changes.

We all want to stay together on this

1:00 wall sits

15 Box Jumps ( find a box that wont slow everyone down)

:45 Wall Sits

30 lunges in place (R=1/L=2)

:30 Wall Sits

45 Plyo Jumps

:15 Wall Sit

60 Squats

Recover

Last person standing - max wall sit

Skill: Front Squat - 80% 1RM 5×3

WOD - How many rounds in 20 minutes

1 Burpee

2 Push ups

3 Mountain Climbers (R/L=1)

4 Jumping Lunges (R/L =1)

5 Situps

Horray!!! Our long anticipated makeover of the gym is almost complete. The cubbies are built, so please use them to hold ALL your belongings including your water bottles. The black box is now a locked cubbyhole. There are pens and envelopes attached to the front of this cubby. Anytime that you give us any money, whether it be for water, membership or walk in fees, it should be placed inside this envelope, with your name and the purpose of the payment and stuffed through the small slot at the TOP of this cubby.

We have cleaned the gym from top to bottom and improved the space utilization. The signup forms will be available soon, so everytime into the gym you should sign the page for that day. This way we can keep track of everyone.

Please continue to clean the weights from the bars, clean both the handles and the bells of the DB/KB and place them back in their proper position. This way we can keep the gym clean for a longer periods of time.

We continue to get new people. Please make it a point of welcoming them if you see someone new. Remember, everyone was new once. Also, please continue to recruit people to come. We can modify each and every exercise in order to fit each person. The myth of ” I have to get in shape before I come” is busted.

SKILL: Back Squat - 80% 1RM - 5×3

WOD:

Use 50% 1RM (dumbells) - Deadlift only

Deadlift - Box Jumps - Bumper Plate Push Ups

15-12-9-6-3

Ring of Fire - 10 rounds 10 count - situp/pushup/squat/chin to bar hold