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NO 5:30pm REGULAR CLASS
5:30pm tonight is ELEMENTS
Christmas Party 7pm at Sterling Meadows
350 Burpees for MS on Sunday 10am
Strength
Squat
70% of 1RM
6-6-6-6-6
"Elizabeth"
21-15-9
Cleans 135/95
Ring Dips
A little FYI about cleans.
A Clean is from the ground, caught in a squat.
It does NOT need to say "squat" clean....that is redundant. A clean is always caught in a squat.
Unless the word "power" is in front of it.
BARBELL CLUB
Here are the barbell sign ups.
you MUST be committed to these days and times: Jan 8th Tuesday's 7:30pm and Saturday's 10am for EIGHT WEEKS.
If you begin to miss too many you will be asked to stop coming.
This class if for people with a pretty solid base and CAN and WILL drop under the bar in a squat on snatches and cleans.
There is a TWELVE PERSON LIMIT.
https://docs.google.com/spreadsheet/ccc?key=0As9PI4j9MkySdHBYY254Ym9JYTlQNVhoVXZlZUlKVUE#gid=0
Got it done early today!
ReplyDeleteSquats
95-105-105-105-105
WOD:
14:36 #95
I love cleans! I could only string 3 ring dips unassisted.. I used a band for the majority of them.
I am from Utah!
I just want to say how awesome the burpee fundraiser is for MS! I helped put together a "Burpee Mile" event in October for "no more victims" We raised over $10,000. Its going to become an annual thing!
ReplyDeleteWay to make a change!
Thanks for following a long with us, that's awesome!!!
ReplyDeleteThat's a great fundraiser that you did, every little bit helps :)