February 13, 2014

tumblr_mtyneaywk31qampuoo1_1280Any Man Can Win When Things Go His Way

It’s The Man That Overcomes Adversity

That Is The True Champion ~Jock Ewing

Announcements!

Competitors:  Stop Procrastinating and Sign Up for the Open Here!  Then, after you register, Armand will place you on teams.

SIGN UP FOR CLASSES!!!!  Click Here to register.

February 13, Valentines Day Special Wod.  Sign up on the board by the drinking fountain!  Those who sweat together, stay together!  Click here for more information!

Kilo Solo:  Men/Women Rx Individual Competition. 1 Day. Sunday February 23. Lay it on the line. For more information and to register go to www.thegymcf.com/competitions

Valentine Day Wod for those signed up!!   30 Alt Overhead Squats. 40yd Bride Carry and 40yd Piggy back. 30 over partner burpees.

RX:  Skills/Open Gym

Gold: Skills/Open Gym

Silver: Basic Skills Class at 5:00am and 5:30pm:  Kipping/Muscle Up Progressions

Endurance:  Skills/Open Gym

Barre:  No Class

Hot Yoga:  4:15pm and 6:30pm class!  Sign Up and Warm up in our Hot Box!

Men’s S&C:  Deadlift 2×1 @ 10 RPE and 3×1 @ 9RPE superset with 15 Ring Dips. Then, 15min. As Many Rounds As Possible Farmer Carry (35/55). as a class walk in a big circle carrying Kettlebell’s. When you rest your penalty is 20 split jumps. You may not pass anyone while walking. unless the person in front of you steps to the inside of the circle to rest.

Women’s S&C:  Deadlift 5×3 @ 9RPE superset with 10 Dips. Then, 15min. As Many Rounds As Possible Farmer Carry (35/55). as a class walk in a big circle carrying Kettlebell’s. When you rest your penalty is 20 split jumps. You may not pass anyone while walking. unless the person in front of you steps to the inside of the circle to rest.

Competitor:  Google Doc

2 Responses to February 13, 2014

  1. Flo says:

    deadlift: 170, 170, 120×3, 120×5 120×5. Some ring dips some on the bars.

    WOD: 22 Rx

  2. John Lynch says:

    Deadlift 110, 110 110 110 110

    WOD – used 45# dumbbells – not sure on rounds..dropped many times

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