Saturday 11302013


  • Save the Date!  The next Family Friends Day is December 4th for all classes!

Fitness – Performance – Sport 

A.  3 Sets 

Close Grip Bench Press – 3 x 6 – 8 w/30 Sec Rest 

Barbell Row – 3 x 8 – 10 w/3 Min Rest 

B.  3 Rounds AFAP 

400M Row

12 x American Swings @ 2 pood/1.5 pood

12 x Burpee Box Jumps @ 24inch/20inch

12 x Pull-ups (C2B -Advance) 

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3 Responses
  1. Susan Kian

    Bench and rows done….
    Not sure on weight… same as Nicole. Apparently I’m not supposed to lay on my back too long so I did these quickly haha!
    WOD sport 15:07 with 24 inch box since I did stepups

    A couple muscle ups at end to make sure I didn’t lose them since yesterday. Still got them.

  2. Nicole Chovan

    A. Bench done at 85/95/95 sets of 8. Barbell rows done at 85…probably should have gone heavier. Did sets of 8 for those too. Done with Susan…we apparently disregarded the 3 minute rest.
    B. Sport WOD with C2B 13:54. Felt good!
    Nice job 10AM class! 🙂