Thursday, April 1, 2010

GRAND OPENING - Ribbon Cutting Ceremony

I hope to see everyone at our GRAND OPENING today at the box at 4:30pm! We will be demoing a workout at 5pm that you don't want to miss!

8:00 A.M. workout with Will and Kirk "the electrician"

Technique work:

3x5 Squat Clean 95#
12 ring dips
12 ring rows
3x5 Hang Cleans 95#
12 ring dips
12 ring rows
3x5 Push Jerks 95#
12 ring dips
12 ring rows

3x5 Hang Snatch 95#, 95#, 115#
between each set rest 90 sec then 12 chest to bar pull ups



Time: 8:04

5pm Ribbon Cutting W.O.D.

5 Rounds of:

200m row
5 deadlifts 205# (bodyweight)
10 wall balls (20#)

I am not sure the time on this, all I know is that I was trying to stay with Daren the whole time. I think he has special batteries in his rower because he makes it look so easy!

Thanks to all of you who came out to the ribbon cutting and a HUGE thanks to those of you who participated in the workout!

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