Saturday 1.02.10

"For many of our people fitness training has become their sport--a sport where the aims are simply to become as fit as possible." -G. Glassman

Our aim is to help you become as fit as possible. You will not find this kind of dedication & expertise anywhere else. Are you with us?

Michele & her husband Johnny

WOD

FIght Gone Bad

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

There will be four divisions for this WOD:

1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box Jump (step ups are okay)
4. Class D: Beginner/Kids = 15lb push-press and sumo deadlift high pull, 10lb wall-ball (can be lowered to 8 foot target) and 12 inch box jumps