February 2013

12-2p Open Gym

For load: Thruster 2-2-2 (Rest 1:30) For time: 40-30-20-10 Chest to Bar Pull-ups Hand Release Burpees “The secret of getting ahead is getting started.” ~Mark Twain

4:00p Open Gym 5:00p Kettlebell Class 5-7p Weightlifting Club 7:00p Powerlifting Club

For load: Back Squat 2-2-2 (Rest 1:30) 5 rounds for time: 7 Squat Clean 155/110 14 Kettlebell Swings 53/35 “Don t ever promise more than you can deliver, but always deliver more than you promise.” ~Lou Holtz

For total Reps: Every 1:00 for 10:00 Muscle-ups (start every min w/ 20 Double Unders) “JT” For time: 21-15-9 Handstand Push-up Ring Dip Push-up “It is easy to be brave from a safe distance.” ~Aesop

For load: Clean 2-2-2 (rest 1:30)  For time: 30 Wallballs 20/14 15 Power Snatch 115/75 30 Wallballs 12 Power Snatch 135/95 30 Wallballs 9 Power Snatch 155/110 “Pain is a requirement of life, get acquainted.” ~CS

11:00a Coaches Meeting 12:00p Open Gym

Competitors depart for SpartanFit CrossFit at 7:30a 7:00a Running Club South Mountain 8:00a Open Gym 9:00a Team Wod 10-12p Open Gym 12-2p Weightlifting Club