Wednesday, 8/31/11

SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES
Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes.
NEW SCHEDULE effective Thursday 9/8/11
M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM
T -TH AM CLASSES 5-6AM, 6-7AM
ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM
NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11

Strength/Skill -Weighted Push-up 5-5-5-5
Every minute on the minute for ten minutes, perform…
One Snatch 135/95 115/75 95/45, and max double unders..
Run 200m –
100 m Backwards
100 m Forwards
Then for another
ten minutes, every minute on the minute perform…
One Clean and Jerk 135/95 115/75 95/45 and max double unders

Please remember we will be doing the “31 Heroes WOD”
When: 9 am, on Saturday, September 3, 2011
Cost: $31 donation – Register here for a $31 donation and a commemorative T-shirt…http://31heroes.com/registration/

AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters, 155# (105#)
6 Rope Climbs, 15 ft. ascent
11 Box Jumps, 30″ (24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score – Total # of reps…BRING SOCKS!!!