Fitness Festivities!

February 4th In House Fitness Festivities 
9 am-3pm
9 am: first wave of athletes doing the Iron Mile*

Important to note that you can start the Iron Mile at the top of any hour between 9 am and 3 pm

(Everyone is welcome to do the Iron Mile.)
*Iron Mile as a workout is typically 275/185 yoke carry for a mile. For Saturday; the Iron Mile is more of an idea. Pick up something, whatever you can; for 1 mile. You can put down whatever that thing is whenever you need to rest. Before picking up the yoke, Barbell, sandbag etc again; perform 3 burpees.
10 am

Regular class. 
1130 begin weightlifting competition. 
Informal, and fun learning experience for any of you wanting to see what a weightlifting meet is like. No singlets required.
12 pm

Begin potluck.
12-3 pm

Support

Wednesday February 1,2017

Wod:V-up “Annie”

50-40-30-20-10

Double unders

V-ups 
Accessory:

-Bb row 4×12

-Hip extension holds 4x:30 secs (add weight to make challenging)

-accumulate 5 mins in passive squat

Tuesday January 31,2017

Skill:Bench press

4×20
Wod:

15 min amrap

20 Back rack lunges 115/75

15/12 cal bike (20/16 cal row if all bikes are taken)

10 bar facing burpees

Monday January 30,2017

Monday:
Skill:

Thruster

3-3-3-3-3-3
Wod: 12 min cap 

Power clean 165/115

10-8-6-4-2

Pull-ups

20-16-12-8-4

Monday January 30, 2017

February 4th In House Fitness Festivities 

9 am-3pm

9 am: first wave of athletes doing the Iron Mile*

Important to note that you can start the Iron Mile at the top of any hour between 9 am and 3 pm

(Everyone is welcome to do the Iron Mile.)

*Iron Mile as a workout is typically 275/185 yoke carry for a mile. For Saturday; the Iron Mile is more of an idea. Pick up something, whatever you can; for 1 mile. You can put down whatever that thing is whenever you need to rest. Before picking up the yoke, Barbell, sandbag etc again; perform 3 burpees.

10 am

Regular class. 

1130 begin weightlifting competition. 

Informal, and fun learning experience for any of you wanting to see what a weightlifting meet is like. No singlets required.

12 pm

Begin potluck.

12-3 pm

Support