Hang Snatch

6 x 2

followed by

3 rounds

2o – one arm kb snatch

100m sprint

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Wednesday – 6am, 4:30pm, 5:30pm

Thursday – Normal

Friday – 6am only

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Up coming events:

Fight Gone Bad Party

Beer, BBQ, FGB

Sept.  25th

Time – TBA

Cost: TBA

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“FRAN”

21-15-9

Thrusters

Pull Ups

Enjoy!

This week only:

Tuesday – Normal

Wednesday – 6am, 4:30pm, 5:30pm

Thursday – Normal

Friday – 6am only

Up coming events:

Fight Gone Bad Party

Beer, BBQ, FGB

Sept.  25th

Time – TBA

Cost: TBA

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Fast Tube by Casper

Collected Training for August 2010

Power Clean

5 x 2

followed by

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings

Burpees

Please note our change to the weekly schedule this week only

Monday – 4:30pm, 5:30pm

Tuesday – Normal

Wednesday – 6am, 4:30pm, 5:30pm

Thursday – Normal

Friday – 6am only

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Fast Tube by Casper

Dale Smith and His son Cruz do a workout that Danny created for them on Thursday!

3 rounds

50 air squats

40 sit ups

30 walking lunges

20 push ups

10 burpees

Enjoy the weekend and do this at your house!  Post your time to comments

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Shoulder work with the AMers. Check out that cheese….

Back Squat

5 x 5

followed by

50 Kettle bell swings (heavy and good form)

stretching

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Streching … and mobility

5 Deadlifts

10 Jumping Squats

100m sprint

1min. rest

5 Rounds Total

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Reminder: Sleep in… no 6 AMer.

Playtime at the gym.

gymnastics, climbing, stretching… the good stuff.

come in for some fun!

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Snatch Balance

5×1

Followed by,

3 rounds

50 Double Unders

10 Over head squats

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Push Press

5×3

Followed by,

5 rounds

5 Dynamic Push Ups

10 Slam Balls

15 Box Jumps

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4×400m Run

Rest between each run.

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We have a few announcements!

1. Kristen and Tim will be taking free photos at The Village in downtown Bryan from 3-8pm tonight! (08.26.2010) Everyone come out for some good food, free pictures and check out their new space! For more info visit their site:

http://fidelisblog.com/

2. Some of the boys will be competing in the Oly Athlete Event at Crossfit Austin this weekend. Wish them luck or join them! I heard they may have some openings!

http://www.crossfitaustin.com/2010/08/03/the-olyathlete-open/

So… since the rest of us can’t be there

We will be performing the little AMRAP WOD today.

Good luck guys!

AMRAP 10 min

5 Thrusters

10 Burpees

20 Double Unders

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Reminder: Sleep in! No 6am class!

Clean and Jerk Work

Followed by,

Tabata KB Swings

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Snatch Work

Followed by,

50 Total GHD sit ups

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“School Gone Bad”

Three rounds, with 1 min at each station of:

Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump (Reps)
Push-press (Reps)
Row (Calories)

REST

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