Thursday, October 30, 2014

Friday, October 31, 2014

A little late for the notice, but I completely forgot to post this.  Anyone that wants to dress up for Halloween is more than welcome. Make sure to take plenty of pics!!

Good luck to Heather and Betsy today as they lift in the American Master's weightlifting meet in Savannah!



Arm/Leg Swings
2 rounds of:
5 Pull-ups
10 Push-ups
15 Good Mornings
20 Ab-mat Sit-ups

MOD (15:00 Cap)
Power Clean Practice
Go as heavy as you feel comfortable with. Try to avoid moving your feet out wider than your squat/landing stance.
If you are new to the Hook Grip, use it throughout your warm-up

WOD
Conditioning
20:00 AMRAP
5 Power Cleans 135/93#
6 Pull-ups
7 Burpees
Rx+
5 Power Cleans, 185/133#
6 Strict Pull-ups or 3 Muscle-ups
7 Burpees
 
PMOD
3 Sets of 20 Back Extensions or Good Mornings (empty bar)

Wednesday, October 29, 2014

Thursday, October 30, 2014

Great job everyone on yesterday's Grace workout.  We saw a lot of PR's and everyone had a great time.  We raised our goal several times and kept exceeding it. We'll continue raising funds until the end of the week, so please don't think we're done.

The 5:30 class taking on "Grace" for the Barbell FOR Boobs fundraiser!!


Arm/Leg Swings
2 Rounds of:
250m Run
10 Shoulder Dislocates
10 Pull-ups
10 Ab-mat Sit-ups

MOD (20:00 Cap)
Weightlifting
Deadlift
Work up to a heavy triple (must be touch-n-go)

WOD
Conditioning
For time:
550m Run
 30 Hollow Rocks (Forward & Back = 1)
   3 Rope Climbs
550m Run
 20 Hollow Rocks
   2 Rope Climbs
550m Run
 10 Hollow Rocks
   1 Rope Climb
Scale runs to 400m / Ab-mat Sit-ups / Rope Progressions = 3x
Rx+ = GHD Sit-ups and/or Legless climbs
Wishing a very Happy Birthday to Mike Staley today. Your Birthday challenge is one "counter-balance squat w/15# plate"
for every year you are old. ENJOY...... :)

Tuesday, October 28, 2014

Wednesday, October 29, 2014

 During our Barbells for Boobs event tomorrow we will be having a raffle drawing! We have six different items up for raffle! For those that have created fundraising pages to support our team, you will get one raffle ticket for every $10 you raise. If you are a someone that has donated to a members page you will get one ticket for that donation. Raffle tickets will be available all day tomorrow, to be eligible we ask that you provide a donation of at least $10 AND complete “Grace” which is Wednesday's WoD. It’s not too late to create you own page or you can simply bring cash tomorrow to the box or donate online and let the coaches know whose page you contributed to. We will draw the tickets at the close of business tommorrow, once you when one prize you will not be eligible for the others. I look forward to seeing everyone tomorrow and don’t forget to wear PINK for the cause!


 Arm/Leg Swings
500m Row
2 rounds of:
10 DB Straight-leg Deadlifts
10 DB Thrusters
15 Ab-mat Sit-ups

WOD
Condtioning
"Grace"
30 Clean & Jerks 135/93#
Scale as needed
Coaches: anyone going for the leaderboard MUST have a judge to ensure all reps are locked out, head through the window and feet back in line.


PMOD (20:00 cap)
Back Squats
3-3-3-3-3
Ascending, post your heaviest set of 3 reps