WOD - FRIDAY, MAY 11TH 2012

           

ELEMENTS GRADUATES! - CONGRATS GUYS AND GET READY TO KICK SOME ASS.

"NO COMMENT!"

* 20RM BACK SQUATS ARE PAINFUL YET TOUGH AND YOU GUYS ARE BATTLING RIGHT THRU IT SO WE DEF COMMEND YOU FOR THAT!  LETS BE READY TO ROCK AND ROLL ON A WORKOUT FROM OVER 5 MONTHS AGO.

** THANKS FOR THE SUPPORT FROM EACH AND EVERYONE OF YOU TODAY WITH ALL THE STUFF GOING ON TODAY.  ALL YOUR POSITIVE ATTITUDE IS THE REASON COMING TO THE GYM EVERYDAY IS SO REWARDING.  AGAIN THANKS SO MUCH.

*** IT'S FINALLY OFFICIAL.  WE WILL BE STARTING THE FARM SHARE HERE BEGINNING A WEEK FROM THURSDAY.  THE SHARE WILL WORK IN 10 WEEK INCREMENTS, WILL RUN YEAR ROUND, AND MUST BE PAID IN ADVANCE.  $300 WILL GET YOU 10 WEEKS WORTH OF SEASONAL AND LOCAL PRE ORGANIZED FRUITS, VEGETABLES, HERBS, MUSHROOMS, AND EGGS.  IF YOU PREFER NOT TO GET EGGS YOU CAN STILL GET THE FARM SHARE, EXTRA PRODUCE WILL TAKE THE PLACE OF THE COST OF EGGS.

WE NEED TO FULL PAID ORDERS TO PARTICIPATE IN THE SHARE BY MONDAY OF NEXT WEEK.  $30 FOR THE QUANTITY AND QUALITY PRODUCE YOU WILL GET IS A PHENOMENAL DEAL.  YOU WILL BE GETTING $45 WORTH OF FOOD (THIS IS THE DEAL WE ARRANGED WITH THE FARMER FOR BRINGING HIM THE BUSINESS, ALL OF YOUR MONEY GOES STRAIGHT TO THE FARM)!   IF YOU HAVE QUESTIONS ASK SEAN, IF NOT SIGN UP.

WARM-UP
400M RUN
20 DEADLIFTS (BAR)
20 GOODMORNINGS (BAR)
DYNAMIC STRETCHES


STRENGTH (1 LIFT EVERY 3 MIN- 15 MIN TIME CAP)

5X3 - DEADLIFT @ 75% OF YOUR 1RM
(MUST RETURN TO THE FLOOR W THE DEAD-LIFT)

WOD

3 ROUNDS

15 TURKISH GETUPS RIGHT ARM

15 TURKISH GETUPS LEFT ARM

15 KB SWINGS

- WE DID THIS FRI NOVEMBER 18TH.  LOOK AT SOME OF THE PICS AND SEE HOW FAR YOU GUYS HAVE COME!  ABSOLUTELY UNREAL!!!

RESULTS FROM 5/10/12