Friday Workout: Friday Fun Day

Sign up for the gymnastics seminar with Chris G on October 20!

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WOD

Level 1

  • Jump Rope Single x 100
  • Front Squat (55/35) x 25
  • Run x 200m
  • Push Press (55/35) x 25
  • Run x 200m
  • Russian Kettlebell Swing (35/20) x 25
  • Run x 200m
  • Box Jump (18/12) x 25
  • Jump Rope Single x 50

Level 2

  • Double Under x 100
  • Squat Clean (95/65) x 25
  • Run x 400m
  • Push Press (95/65) x 25
  • Run x 400m
  • Kettlebell Swing (70/53) x 25
  • Run x 400m
  • Burpee Box Jump Step Down (24/20) x 25
  • Double Under x 50

Announcements

Gymnastics Seminar with Chris G!  October 20 (Sunday), 9-Noon

Want to finally get that first muscle up or learn some great drills for how to get there?  Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)!  RSVP on the Facebook Event and use our TicketLeap link to register today!

Yoga

Mark your calendars, because we will be hosting a Yoga class on November 3 (Sunday) at 2pm!  Free for members and $5 for non-members if you want to bring a friend or two!  Stay tuned for more details.

Paintball!

We’re playing paintball on October 27 (Sunday) at ZwackerZ Paintball!  Anyone can join in on the fun, especially if you’ve never played before!  There’s a sign-up sheet next to the chalkboard in the gym, and you can also RSVP to the Facebook Event.

15 thoughts on “Friday Workout: Friday Fun Day

  1. Someone tell the guy in that picture his form is terrible. What is going on with those knees?

  2. C’ville Burn:
    Five, 5 min AMRAPS w 5 min rest between each
    1. 10 Push Ups, 150 m Row : ( 4 + 100m)
    2. 10 Thrusters @45#, 10 Pull Ups : (3 Rnds)
    3. 10 Weighted Lunges @ 45#, 10 Push press @ 45# : (3+10)
    4. 10 KBS @ 45#, 10 Wall Balls @ 14#: (4)
    5. 10 Sit Ups, 10 Box Jumps @ 20″ : (4+19)

    Where was everyone this morning?

  3. 21:09 subbed 200 singles for doubles

  4. 20:05 rx except 45# kb American

  5. 23:36 w/Russian Swings, a good welcome back from vacation and illness!

  6. 18:46? (53# Russians)

  7. 22:35rx (but did russian kbs w/ 53#)

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