12/29/10 – The Dirty 30 & New Fundamentals Group

Given the amount of snow, rock salt, and crap outside it would be best if everyone brought a change of shoes to the gym.  This way the gym floor doesn’t suffer, and we don’t all have to roll around in melted snow.  If you can’t bring a change of shoes please make sure that you wipe them clean before walking through the gym.  Thank you.

January Fundamentals – We are planning on starting a new Fundamentals group on Wednesday January 5.  The class is tentatively scheduled to meet on Mondays and Wednesdays @ 6pm.  We may also schedule a Saturday class @ 8:30am to speed up the program.  Please send an email to [email protected] if you are interested in signing up.

Today’s Links  –

Stan pulling 405#
Stan pulling 405#
Claudia pulling 195#
Claudia pulling 195#

Schedule –

  • Mobility Warm Up
  • The Dirty 30 – 2 Rounds For Time
    • 30 Pull Ups
    • 30 Burpees
    • 30 Ring Rows
    • 30 Ring Dips
    • 30 Cleans (Dumbbell (20-30/10-20 or  Med Ball 20/14)
    • 30 Double Unders
    • 30 1-Arm Kettlebell Swings (Alternating Hands (35/26)
    • 30 Calorie Row
  • Lacrosse Ball Fun – Hips / Butt / Calves

4 thoughts on “12/29/10 – The Dirty 30 & New Fundamentals Group”

  1. 1) good lookin, Claudia! (you too, Stan!)

    b) no one should be dragging ‘crap’ into the gym.. that’s just gross (and stinky)