Tues. 12-8-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s x 4
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches

WOD: AMRAP in 40 min.
Row 100m.
10 KTE’s
Run 1 Lap Around Bldg.
15 Mountain Climbers
100 Jump Ropes
20 MB Seated Trunk Rotations

Mon. 12-7-09 WOD

Warm Up:
Shoulder Stretches
Squats
Lunge Stretches
Lateral Shuffles

Core Lift: Back Squats
10 x 50%, 8 x 60%, 6 x 70%
4 x 80%, 3 x 5 x 85%

WOD: Death by Kettlebell
We can thank CynergyCrossFit for this one!
(35-28-21-14-7)
KB Swings (Men 55/Women 35)
KB Goblet Squats (Men 55/Women 35)
KB Sumo Deadlift High Pulls (Men 60+, Women 35+)
Complete the required reps of each lift then run to end of drive & back

Sat. 12-5-09 NO CO-ED BOOT CAMP TODAY!

Sat. 12-5-09 NO CO-ED BOOT CAMP TODAY!
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.

See everyone on Monday,
Jeremy

Sat. 12-5-09 NO MEN's ONLY BOOT CAMP TODAY!

Sat. 12-5-09 NO MEN's ONLY BOOT CAMP TODAY!
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.

See everyone on Monday,
Jeremy

Fri. 12-4-09 WOD

Only 5, 6, 7, 8 & 9am Classes Today!
NO EVENING CLASS TODAY & NO BOOT CAMPS ON SATURDAY!!
Sorry for the inconvenience. Danny and I will be in Melbourne for the 2009 RAW United Powerlifting Nationals. Our EA Powerlifting Team will be competing. Wish them luck. We’re expecting to break many records this weekend.

See everyone on Monday,
Jeremy

Warm Up:
Shoulder Stretches
Squats
Sit Ups
Hypers
Burpees

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(Increase weight each round)
BB Incline Bench Press
BB SDLHP

Thrs. 12-3-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s x 2
Light Jog x 2
Faster Jog x 2
Light Run x 2
Faster Run x 2
Leg/Hip/Calf Stretches

WOD: Complete 10 rounds
Row 10 Calories
15 KB Windmills each side
20 Jump Ropes
25 KTE’s

Wed. 12-2-09 WOD

Core Lift: Press 1RM Test
5 x 50%, 5 x 60%, 3 x 65%
3 x 75%, 2 x 80%, 1 x 85%, 1 x 90%, 1 x 95%
Find 1RM in 3 attempts

TGU’s Heavy 2 each arm 8 rounds
Increase weight each round