12/9/2011

12/9


Hello Living Social Peeps!  If you are looking to get set up to come into the gym, feel free to hit up one of our sessions listed below!  The trainer working will take good care of you!  Hope to see you soon.

Remember team, Alonzo will be doing the mobility clinic Sat morning from 10-12.  Highly recommend making it.  Plus it free.

Also, we will have the Parents/Kids night out from 6-10 on Sat night.  All proceeds go to the Cobblestone project.  Pizza, CF, and movies!

CrossFit 540,5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South:5.15,6.15,11.30,4.30,5.30,6.30

7rds
10 Cleans  (yep, a squat)
Run 200 M
Rest 1 Min
A)135/85
B)115/75
C)95/65

score total time

AAB
5 reps at 175/115 instead

then

10 reps of Shoulder Press
10 reps of Push Press
10 reps Jerk    all at 80% max for movement-can be broken up in anyway, with as much rest as needed

I think drew almost got this fast last night :)  

up to an 11 on the treadmill!