10/21/14

Strength:
Back squat
5@75
3@85
1@100
1@103%+

WOD:
30-20-10
Front rack reverse lunges 95/65
Pull-ups
For time!!!

This week and next we will be hitting our 1RM lifts. We have put 8 weeks of work into these and these #’s will be important going forward. If you miss a 1RM lift day get with a coach about making it up.

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10/17/2014

Sorry for the late post (early post?) As most of you know we spent last night with our  Indulto family sharing stories and celebrating Tim.

As a reminder we will be closed today, Friday, October 17 at noon to attend his service. 
Evening classes are normal schedule.
Service Info for Tim

Please make a note on your calendar we’ll  be throwing down to raise money  for Tim on November  first. More info to come.

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Bring a Friend Friday Wod
Team Smalls
3 Rounds for Time
1000M Row
50 Burpees
50 Box Jumps (24/20)
800m Run

-Row in 250 increments
-Run in 200 increments
-Burpees and Box Jumps, one person works at a time

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U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

10/16/14

REMINDER, Friday is “Bring a Friend Friday”. Get your friend lined up and come get your partner “Hero WOD” on.

Once again there will only be a 5:30am and noon class tomorrow, NO evening classes. Some of us will be meeting up at the gym to head to the service at 6pm for anyone interested in going as a group. Service details can be found here. We will be hosting a memorial WOD in Tims honor on November 1st. Any and all donations will be greatly appreciated and forwarded directly to Tims family.

WOD:
15 snatches 95/65
100 DU’s
12 snatches 115/85
100 DU’s
9 snatches 135/95
100 DU’s
6 Snatches 155/105
For time!!

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10/15/14

Hey all, for those of you that did not hear already, Tim Barta, coach, mentor and beloved friend, passed away this past Sunday, October 12th. Words can’t begin to describe the loss we are all feeling inside with this tragic news. Our sincerest condolences to Tims family. We will be coordinating a memorial workout in Tims honor in the near future. Funeral proceedings can be found here. We will be canceling ALL classes Thursday evening as we will be attending the service. 5:30am and noon class will be as normal. Hope you all can join us to say goodbye to Tim one last time. He will be forever remembered in our hearts.

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Strength:
Deadlift
5@70
3@80
3+@90%

WOD:
3-6-9-12-9-6-3
Thrusters 95/65
TTB
For time!!

then

“Tabata”
Coaches choice!!!!

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