HAPPY BIRTHDAY TO MY BESTIE AMBER!!!

7:30am Open Gym

8:30am 10 Year Anniversary WOD

9:30am 1st posted CFP WOD 5/12/09

9:30am Yoga

For Time:

1- 200m

2- Deadlift 275/185

3- Squat Clean 185/125

4- Burpees

5- Wall Balls 30/20

6- DB Snatch 50/35 *alternating

7- Box Jumps 30/24

8- Pull Ups

9- HSPU

10- Bar Muscle Ups

*Like the 12 days of Christmas WOD

9:30am 5/12/09 WOD

1 Mile Run
AMRAP in 15 Mins. of:
5 HSPU
5 One legged Squats (each leg)
10 Thrusters (95/65)
1 Mile Run

Party Prep has begun! We are excited for the celebration Saturday, please be mindful of the glass lights hanging in the gym over the next couple of days.

Open Gym 3:30-4:30pm

FEW CREW 5-7pm

OH Squat- Build to a Heavy Triple for Today

Every 3 minutes for 12 minutes:

Run 200m

Max Reps DB Manmakers 35s/20s

Saturday 8/17 morning schedule: 8:30am Start *please arrive 8ish to warm up 10 Year Anniversary WOD/ 9:30am Yoga/ 9:30am CFP’s 1st Posted WOD 5/12/09

After the morning classes whoever would like to help, we will clean up and set up for the party! Thank You we are all looking forward to a FUN Saturday of events!

Open Gym 9:30am-10:30am

Lifting 5:30pm

Yoga 6pm

5 Rounds For Time of:

5 Strict Pull Ups

10 Deadlift 225/155

15 DB Snatch 50/35 Alternating arms

20 Calorie Bike

25 AbMat Sit Ups

Suggested Mobility: Hamstring Stretch w/ rope, Ear to Shoulder Stretch

Cycle Box 6pm

Clean- 3 @ 75%, 3 @80%, 2 @85%, 1 @90%, 1 @95%

7 Rounds For Time of:

100m Sprint

7 Burpees *2 hand touch to rig
7 Box Jump Overs 24/20

Suggested Mobility: IT Band Stretch, Hamstring Stretch w/rope, Seated Center Splits

Open Gym 9:30am-10:30am this week

Yoga 6pm

For Time:

50 Wall Ball 20/14

25 Toes to Bar

10 Front Rack Lunges 155/105 alternating

1000m Row or 1.2m Bike

10 Front Rack Lunges

25 Toes to Bar

50 Wall Ball

Suggested Mobility: Barbell Quad Roll Out, Couch Stretch

Cycle 6pm

FEW Crew 5:45pm

Bench Press- 5×5 Build to a Heavy Set of 5 reps

4 Rounds For Time:

400m Run

20 Hands Release Push Ups

40 Double Unders

16 Time Cap

Suggested Mobility: Pec Mash w/ball, Doorway Stretch, Downward Dog