Nov 21, 2012
Happy Thanksgiving! We are so thankful to have so many amazing athletes as part of our community. Come work up a hearty appetite with a Thanksgiving workout at 9:00 a.m. Friends and family visiting from out of town? Bring them along for the fun!
Conditioning:
Partner “Small”
In teams of two, with one partner working at a time, complete 3 rounds for time of:
- 1000m row
- 50 burpees
- 50 box jumps
- 800m run
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Oct 24, 2012
Strength:
Back Squat, 3×5
Deadlift, 1×5
Conditioning:
Tabata Air Squats – 8 rounds, for total reps:
- 20 seconds max reps squats
- 10 seconds rest
-rest 1 minute-
Run 1 mile for time
Total score is time (in seconds) minus total number of squats.
Close: 5-10 minutes foam rolling with focus on legs
Oct 12, 2012
We will be meeting at Belmont Park at 10 a.m. on Saturday – hope to see you there!
Conditioning:
3 rounds/ 5 rounds for time*:
- 400 m run
- 15 bench jumps
- 15 bench dips
*If you have regularly been coming to class, you’ll be doing 5 rounds. If you are new or have been away from class for awhile, you’ll do 3.
Close: Hip mobility
Feel Good Story of the Week! This is a great story about a guy who was severely overweight who began to get fit by taking cyclo-cross biking. Not only is it fantastic to hear about someone turning their life around, but the takeaway (to me) was that having a strong support network matters! You can accomplish so much more than you think you can when you have a supportive community behind you. (hint hint: so bring a friend today!)
