Class today at 11 am

Jan

Class today at 11 am

By J9 3 Comments

Categories: WOD

With a Sandbag, do a 12 minutes AMRAP of:

3 Burpee, Clean and Jerk
on your last rep, keep it overhead and do 6 walking lunges

Piece of art by Janine

Schedule this week:

Wednesday and Thursday, 7:30 pm class only
Friday, 4:30 pm class only
Saturday, regular 11 am class
Monday, February 8th, closed
No Free Trial Classes this week or Feb 6th

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3 Responses to “Class today at 11 am”

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1 Kezia
January 31, 2010 at 12:33 pm

Would loved to have stayed to cheer you on for your WOD Janine but lots of stuff to do around the house before going to a birthday this afternoon! Hope you made out okay.

CFWU x2
Back Squats 3 RM
65,75,95,115,120 Failed on the 3rd rep cause I did not go deep enough.

WOD AMRAP in 12 minutes with 40 lb sandbag

3 Burpees to clean and Jerks
3 laps of gym running with sandbag carry

Total 13 rounds plus 2 Burpees

Great workout everyone! Have a great Sunday!
2 Lisa
January 31, 2010 at 12:40 pm

CFWU X2 (sets of 15)
STRENGTH-DEADLIFT x3
95,105,115,135,135

WOD-AMRAP 12 minutes of:
3 burpees,clean & Jerks
6walking lungees

with a 20# sandbag
13 rounds + 3 burpees,clean &jerks
3 Cristina Scott
January 31, 2010 at 4:39 pm

Hey Janine
I really like your piece of artwork. It’s awesome!

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Fitness in a 100 words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. ■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. ■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. ■ Regularly learn and play new sports.

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