Tuesday, Sept 3rd, 2013

If you are volunteering for the 307 Throwdown and have not given me your shirt size yet, please contact me with that info.  We want to order the shirts soon.  Thank you!

Strength:  Max Pull Up Attempt for the leaderboard, then Push Press 5x3

WOD:  5 RFT

20 Overhead Lunges (95/65)

15 Toes to Bar

REC:  Tabata Abmat Sit Ups

*score is the lowest round of sit ups

Tuesday, August 6th, 2013

Shout out to all of you that hit a PR today on "Nancy" and the Overhead Squat.  Specifically, Liz Speiser hit a 30-pound PR and Coach Katie C hit a 15-pound PR.  Awesome work!

Strength: Weighted Ring Pull Up 3x5-8

WOD:  6 Rounds For Time

6 KB Snatch (1.5/1) Right side

6 OH walking Lunges Right side

6 Burpees

6 KB Snatch (1.5/1) Left side

6 OH walking Lunges Left side

6 Burpees

REC:  Foam Roller

Saturday, August 3rd, 2013

Good Luck to all our athletes competing in the Wyoming Open this weekend!  We know you'll represent the 307 well.

If you're down at the Wyo Open, be sure to post any updates right here in the comments.  We'll do the same as we find out any results.

WOD: For time

15 Squat Clean (155/105)

30 T2B

30 Box Jump (24/20)

15 Muscle Ups (sub with 3 ring dips and 3 pull ups per muscle up)

30 Dumbbell Push press (45/35)

30 Double Unders

15 Thrusters (135/95)

30 Pull Ups

30 Burpees

1 lap walking lunge with #45 plate overhead

Jason's Friends and Friday, June 7th, 2013

Lifetime Health and Fitness is hosting the annual Jason's Friends Fundraiser on June 29th. This is a great local charity started by one of our very own, so get signed up. Registration is $40.00 per person, gets you a t-shirt and every penny goes to the Jason's Friends Foundation. Registration forms are at the front desk and will only be open for a week or two so we can get shirts ordered, so don't delay! 

Strength:  Kettlebell Snatch (2/1.5)  3x each side to failure

WOD:  Partner WOD (repeat of 11/2/12) 

Two person teams, one person works at a time

800 M Run

100 Hang Cleans (135/95)

100 Deadlifts (135/95)

800 M Run

100 Push ups

100 Pull ups

800 M Run

100 OH Walking Lunges (45/35# plate)

100 Box jumps (24/20)

800 M Run

200 DUs/400 Singles

100 Burpees

REC:  Foam Roller