Monday, October 20, 2014

Larry & Company

Larry & Company

Workout of the Day

Strength
Back Squats 5 x 3 at 84%

After each set: 15-20 Push-ups, then rest 60 seconds

Conditioning
Complete the following for time:
800 m Run
30 Back Squats (135 / 95)
30 Ring-Dips
30 Burpees Over the Bar

Rx+ 185 / 120, dips on MU rings

Reality Check: To Burn Off That Soda, You’ll Have To Run 50 Minutes | NPR

Announcements:
1) Member appreciation month!  Don’t forget to send your nominees for athlete of the week to krcolvin@gmail.com and come to class to be entered in for our weekly drawings!
2) Halloween/ two year anniversary party on Friday, October 31.
3) CrossFit 101 class October 13th.  Spread the word to your CrossFit-curious friends and family.
4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/

 

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