WOD
Monday, July 1, 2013
June 30th, 2013
Bring a friend day is this Wednesday, July 3! Bring a friend for their first visit to any class time for a fun frees WOD!!
WARM UP
200m Run
20 HRPU
3 Rounds
10 SPT
10 Hang Pwr Snatch (empty barbell)
10 OHS
MOD
BACK SQUAT x 20 increasing weight 5# more than your last successful attempt
WOD
7 Min Up Ladder
3,3,3/6,6,6/9,9,9 etc…
HRPU
Pwr Snatch 75/55
Squats
*Extra Work
3 x ME DU’s
3 x ME PU/CTB/MU
3 x 10-20 GHD SU
3 x ME Wall Ball
Starting Saturday, June 29 we are requiring that all kids are signed up for class at least 1 hour before class begins. It’s the season for summer camps and vacations so we are experiencing some understandable inconsistency in kids’ classes. Let us know that you are coming at least 1 hour before class so we can be sure to have a kids trainer ready to go! If no one is registered an hour before class, the class will be canceled.
ADULTS!! please register for class online! We are adding assistant coaches everywhere that we can as classes grow! Help us out by letting us know that you are coming!
REMINDER! we will be open for 1 class only at 9 am on Thursday July 4th!
Sunday, June 30, 2013
June 30th, 2013
Congrats to the Swamp Rabbit Team for placing 3rd overall at the Upstate Affiliate League!!! Great work, guys and girls! Thanks to our members for coming out and cheering on your team and the teams from the other local boxes. We had a huge crowd here on Saturday and can’t wait to participate again! Please keep an eye out on the blog for the next UAL try out and competition dates!! You could be on the next team! Keep training hard!
Warm Up
“Around the Gym” x 10; 2 Rounds
WOD
Weighted Plank: Guys= 45# Ladies= 25#
4 rounds (1st & 3rd round no weight)
Pull-ups
Box Jumps 24″/20″
HRPU
Front Squat 45/35
*Rest: 90 between rounds
One person maintains the weighted plank position for as long as they possibly can, while the other teammate performs as many reps of the exercise as possible. When the person holding the plank fails, both parties immediately “STOP” trade positions and resume the exercise. Don’t forget to let your partner know what number you left off at, so they can maintain the count from there. Continue until each team member has performed all of the exercises listed.
**YELL OUT TOTAL REPS AT THE END OF EACH EXCERCISE**
SCORE= TOTAL REPS COMPLETED
“After Party”
DODGEBALL!!!
****5:00 kids class will be a combined partner WOD in the adult class. Bring your child to be your partner today!
Starting Saturday, June 29 we are requiring that all kids are signed up for class at least 1 hour before class begins. It’s the season for summer camps and vacations so we are experiencing some understandable inconsistency in kids’ classes. Let us know that you are coming at least 1 hour before class so we can be sure to have a kids trainer ready to go! If no one is registered an hour before class, the class will be canceled.
ADULTS!! please register for class online! We are adding assistant coaches everywhere that we can as classes grow! Help us out by letting us know that you are coming!
REMINDER! we will be open for 1 class only at 9 am on Thursday July 4th!
