July 29, 2009
FGB
We will be STRICT on the class times. The warm up starts at the top of the hour and the workout shall begin at approx 15 minutes past. The classes will begin at 6am, 8am, 9am, 10am, 11am, 5pm, 6pm, 7pm.  If you are running late you may have to wait for the class at the following hour.
Warm Up (3 Rounds) NFT
- 10 pull ups
- 10 push ups
- 10 air squats
Workout of the Day (WOD)
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
The clock starts continuous allowing each athlete one minute per exercise and one minute rest between each round.  Add your points for score.
And I thought I wouldn’t survive the Run/Row workout…. Sigh…. I did, but now I have to survive “Fight Gone Bad”…H-E-L-P … my body is aching!!! :0
between the Glute Ham sit ups and Olympic Lifts – I feel like I fell out of a moving car.
Classes went smooth. Thanks for everyone coming in on time. Only a few had to wait for the following class due to work schedules.
We are about to reach a point where the wods will be structured to start on the hour. Please try to be consistent with being there on time.
thanks