Tuesday, May 14, 2013




  • CHANGE TO YESTERDAY'S POST: The only classes on Friday are 4:30am, 5:30am, 6:30am, 7:30am, 8:30am. The gym will be closed the rest of the day for the SoCal regionals. No women's only class on Friday or Saturday.


Skill – Team building – for 3 minutes- football style, fast feet while coach calls out burpees

Lift – Every Minute on the minute for 9 minutes: 3 floor press @ 60%


        Level 2: Super Set with 2 chest to ring false grip pullups


WOD – “Power Elizabeth” 21-15-9

        Power cleans


        Ring dips

        Level 2 – 135/95

        Level 1 – 115/75, bar dips

After WOD – Coaches choice – stretching/mobility

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