Call Us: 604.526.5196

Tuesday September 25, 2012

Our very own Kyle Bailey did some amazing work on the weekend. Click the image of Sia to see the rest of his work. And standby. Dwight and Sonny also took a pile of photos. We’ll link those up when they’ve emerged from their dark rooms.

Heads up! This Saturday from 1-4PM we will be hosting an Olympic Weightlifting seminar with Parm & Sophia Phangura. Please txt Errol 7784677655 if you want to jump in on this terrific seminar. $50.

We have quite a few bison and kangaroo sliders left over from the weekend. Check the freezer for an easy Paleo dinner tonight!

Back to work.

PRACTICE for 10 minutes:
Straight Jump
Pistols with Roll on right leg
Straight Jump and switch legs
Pistols with Roll on left leg

Perform sequence connecting the movements together and try to keep moving slowly but continuously for 10 minutes.

then:

20 minutes working up to a heavy Clean and Jerk.

WOD

Fitness
For Time:
400 m Run or 250 Single Unders
5 Rounds:
3 Clean & Jerks 45-75#
6 Pull-up Assisted
9 Push Ups
Finish with another 400M Run or 250 Single Unders (must be same as first choice)
Post total time.

Performance
For Time:
800 m Run or 100 Double Unders
5 Rounds:
3 Clean & Jerks 50-75%
6 Pull-up (chest-to-bar)s
9 Clapping Push Ups
Finish with another 800M Run or 100 Double Unders (must be same as first choice)
Post total time.

RX
“Captain America”
For Time:
800 m Run or 100 Double Unders
3 Clean & Jerks (BW)
6 Pull-up (chest-to-bar)s
9 Clapping Push Ups
Finish with another 800M Run or 100 Double Unders (must be same as first choice)
Post total time.

Compare to 09/28/2012

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