9/15/14

Strength:
Back squat week 2
5×3@70
5×3@80
5×3+@90

WOD:
12 min AMRAP
3 power snatch 135/95
15 wallballs 20/14

Heads up y’all. Icebox is coming out this Friday with a special “Freeze” rate for you. 1 freeze for $35 or 2 for $60. Sign up sheet will be on the front desk. Get signed up and start recovering faster!!
Going forward we will be doing “Bring a Friend Friday” on the 1st and 3rd Fridays of the month making the next one October 3rd. Get’m lined up and get that discount off your monthly rate!!!

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9/13/2014

Great Friday! Next Friday Icebox Cryotherapy will be at the gym from 5-8. 35$ a session or 2 for 60$ let us know if you have any questions, more info to follow!

STRENGTH
3×200M Sled pulls @ body weight

WOD
5 Rounds
1 min squat hold
1 min wall ball (20/14)
1 min hanging hollow rocks
1 min told of a ring dip hold
1 min rest

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9/12/14

Midline:
3 rounds
25 banded back ext
Rest 30 sec
1 min plank
Rest 1 min

WOD:
As a 2 person team
10 rope climbs
50-40-30-20-10
Burpees
DU’s
10 rope climbs
*work can be split any way. 1 person working at a time

It’s “Bring a Friend Friday” again. Don’t forget, if you have a friend join you get $10 off your monthly dues.
Great turnout today for our 9-11 Tribute WOD. Thanks to everyone that came out a hit it with us.

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9/11/14

WOD:
“9/11 Tribute”
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)
50 min time cap!!!
The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

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9/10/14

WOD:
“The Chief”
5 rounds of AMRAP 3 min
3 power cleans 135/95
6 push-ups
9 air squats
Rest 1

HERE is the link to the Frogtown Challenge race that I was talking about today if anyone would like to come and run with us. If you use code FrogFriends you can save $10. Looks like a pretty crazy course should be a blast.
Quick heads up, unfortunately we are putting the oly class on hold for a bit starting tomorrow. We will try to reimplement it at a later time but just not drawing a lot of interest right now.
Get your friend lined up for “Bring a Friend Friday”. Have a good workout planned for everyone. Suggest you start working on your “War Face”!!!

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