08/22/11 – Monday Squats

Reminder: Rick, Ron, and Allen are training the classes today and tomorrow.  Also for this week, Tuesday’s Fundamentals class is rescheduled for Wednesday @ 6:45.  Tuesday @ 6:45 is the WOD, and Wednesday’s WOD @ 6:45 is cancelled.  Schedule is shown in MindBody.

Today’s Recipe – Red Curry Poached Cod – Chowstalker

Today’s Link –

 

Who could this possibly be with an early arm pull? Sick arms!
Another one!

Schedule –

  • Mobility Warm Up
  • Back Squat – 5×3 @ 85-90%+ of !RM
  • WOD – 12 min AMRAP
    • 9 Kettlebell Swings
    • 12 HR Push Ups
    • 15 Box Jumps (24″/20″)
  • 3 x 20 GHD Sit Ups
  • Stretch

9 thoughts on “08/22/11 – Monday Squats”

  1. power cleans are not my friends >:o … ps who is doing the nasty northeast sunday!? i need a team

  2. Girrrl, I hear u on those cleans and that darn early arm pull–another thing to work on! I have to talk to myself when I’m doing them to try and keep those arms straight…we’ll get it 🙂

  3. Hey, guys and girls–Christina and I are planning on doing the Nasty Northeast Throwdown Competition on Sunday 8/28…and we are looking for two more players for our team 😉 If you’re interested, let us know…it’s all for fun 😉 And a good workout while we’re at it!!

    1. Bad news: Rick thougjt it was on saturday and already has a nom-crossfit event on sunday…anyone want to take my spot? Jay?