ROD 122711


Tuesday, 27Dec11

REMINDER: this weeks schedule is:

Wed, Friday 5:30am & 10am

Tues- Thurs 7:30pm (Only 1 evening class per night)

Saturday 9am

Athlete Training Tues-Thurs 6pm & Sat 10am (no 11am training session)

We will resume our regular schedule on Tuesday January 3, 2012

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Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This ROD calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘time,’ the member must move to next station immediately. The stations are:

  1. Wall-ball, 8 ft target (Reps)
  2. Deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (meters)

This will be a competitive event. Depending on attendance size teams will be formed. Each team will be scrored for the most reps performed during this ROD. The winning team will have bragging rights. The scoring will be done by an opposing team member. Then they will change places. One point is given for each rep, except on the rower where the meters will be added to the score.


 This is an intelligent explanation of “why we have a brain.”