WOD - WEDNESDAY, AUGUST 29TH 2012

* OUR GYM RULES!  SNATCH TECHNIQUE IS IMPROVING WITH EACH SESSION.  I KNOW MOST OF US DREAD WALLBALLS, BUT WE WILL BE DOING A LOT OF THESE IN THE NEAR FUTURE CAUSE THIS IS AN OBVIOUS WEAKNESS.

** ALSO CONGRATS TO JANEY FOR BEING OUR ATHLETE OF THE MONTH.  GO TO CROSSFIT KING OF THE BEACH AND GO TO THE 4TH SLIDE FOR A MORE DETAILED INTERVIEW.  SHE HAS WORKED HER ASS OFF AND HAS HAD SOME UNREAL RESULTS.  SO PROUD OF YOU.

*** WANNA READ A COOL ARTICLE! CHECK THIS OUT FROM OUR OWN COACH SEAN.

HOW BAD DO YOU WANT IT?

**THERE WILL BE NO GYMNASTICS TONIGHT (WEDNESDAY, 8/29  7PM)**

CHECK OUT OUR NEW COACH ANTHONY AND HIS BIO!

CROSSFIT WITH A GREAT DIET! HOW AWESOME IS THIS PIC.  LETS SIGN UP FOR THIS LURONG CHALLENGE AND MAKE SOME LIFE CHANGES. 

GUYS LETS SIGN UP FOR THIS!  WE CANT STRESS NUTRITION ENOUGH AND THIS IS A GREAT WAY TO GET STARTED.  SIGN UP FOR LURONG LIFE CHALLENGE  IF YOU ARE COMING IN AND BUSTING YOUR ASS, MAKE SURE YOU ARE EATING RIGHT AS WELL.  

"YOU CAN'T OUT TRAIN A SHITTY DIET" 

WARM-UP
200M RUN
20 ABMAT SITUPS
20 PUSHUPS
20 FRONT SQUATS (BAR)
DYNAMIC STRETCHES

STRENGTH (12 MIN TIME CAP)
2-2-2-2-2-2 - WEIGHTED RING DIPS
SUPERSET
6 X :30 PLANK HOLD

ENDURANCE
800M RUN X 2
* THE MINUTE YOU GET BACK TO THE START YOU IMMEDIATELY DO 10 TUCK JUMPS
** REST EXACTLY 3 MIN
*** SCORE = TOTAL TIME INCLUDING RESTS

WOD
21-15-9
FRONT SQUATS ELITE: (185/135) - RX: (135/95)
BURPEES
* BAR MUST BE CLEANED OFF GROUND!

RESULTS FROM 8/28/12