Call Us: 315-489-7445 | Member Login

Monday Oct. 3, 2011

What is your individual goal for October/November? We are dedicating a board in the gym for you to document it so we all know that goal and push you to execute it.

Welcome to Gym classes David and Bill-good effort today.  CFS newsletter goes out today and we need all your musical suggestions for our gym IPOD. We are all disgustingly tired of Nicolle’s Justin Bieber’s unplugged soundtracks and need to move in a new direction-please help.

We have Gym Boss Timers coming in this week so we can time individual rounds in the future; to see where your Anaerobic power significantly drops off in these type of WOD’s.

WOD

7 sets:

4 Hang Squat Cleans heavy (add weight each set)

10 Burpees AFAP

Rest 2:30 b/t

+

Row/Run 400 meters x 3

3 minute Rest B/t

 

Jolene

Danielle

Heather

Sara

Nick

Seth

Melissa

Laura

Jennifer

Cindy

Travis

Jeremy

Scott

Michel

Javier

Bill

Connie

Ann Marie

Taylor

Alexander

Erica

Laurie

Traci  D

Lynn M

Nancy

Jaime Travis

 

 

Leave a Reply

*

captcha

Please enter the CAPTCHA text