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Today's WOD:
Front squat 3-3-3-3-3 reps
Post loads to comments.
Front Squat Good/Bad Bi-panel [wmv][mov]
It's Official, starting May 3rd the 6am class is back!
For now, the class will only be on Mondays, Wednesdays, and Fridays. If the interest in the class grows, so to will the amount of days that we offer it.
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Awesome! You guys are life savers.
Posted by: Peter | April 27, 2010 at 07:28 PM
Woohoo! Im comin' back!
Posted by: Erika | April 27, 2010 at 07:31 PM
is the 6pm class staying? We had a great turn out tonight.
Posted by: augie | April 27, 2010 at 08:08 PM
awwwwww....shoot! :) I was waiting for it to come back so I could go back to full time CF status...but I teach 6 am m, w, and f. And 915 on three days...and the afternoon classes don't work because I teach nights too. ugh! I will patiently wait until 6 am comes back on Tu and Th...but I did want to put my two cents in as for as interest!!!!!! :)
Posted by: Jen | April 27, 2010 at 08:19 PM
Warm up: 3 Rounds
12 Back extensions
9 Wall roll down squat
6 Ring rows
30-20-10- Double unders
WoD
Front Squats 3-3-3-3-3-
85-100-115-125-135 PR (11/30/09 #115)
Did them with arms crossed in front of me so arm wouldn't hurt. Worked well and PR up #20 Thanks Louie. Danielle I do hear you on in regards to competitiveness and comparisons. Thanks.
Posted by: Julieann | April 28, 2010 at 01:25 PM
Warm up:
12 Back extensions
9 Wall roll down squat
6 Ring rows
3 15# Wall ball burpees
Front Squats 3-3-3-3-3
85-105-115-125-140(2)PR, almost had the last one.
last PR was 105# for a set of 3, 135# for a single.
Posted by: Stephanie | April 28, 2010 at 04:48 PM
105-120-135-140-140
thanks Al for all the tips today, it was great working with you. i learned alot!
Posted by: @ngel@ | April 28, 2010 at 08:28 PM
115-125-135-150PR-155PR
My last rep on 155 was a little funny but I did it!! Last ime I could only do 2 with really bad form
Also did KB's in the evening
3x5 pistol 36# followed by each round with 10 heavy swings 53# Probably should of went heavier with the swings
3x5 Press 36# also followed by heavy swings..Then 5min Snatch test 36# I got 118
Posted by: Danielle | April 28, 2010 at 09:09 PM