Monday 7.30.12

The Saturday Strongman Class will now begin at 9:00 am beginning this Saturday.  Regular class at 9 will still be  going on at the same time.
This is back off week from our strength lifts.  We will work on other lifts that we are not hitting regularly.  We will be back to our four basic lifts progressions next week.

Strength: Front Squat 3-3-3-3-3

Conditioning: On the minute for 8 minutes:
- Complete 2 full Cleans and one 60 yard Shuttle Run

*Prescribed Weight = 75% bodyweight
*For shuttle, sprint 30 yards, touch and sprint back to the line.

Post weights and times to comments.


  1. SWOD: 80
    Metcon: 60#-7 rnds/55# last rnd

  2. SWOD: 195x3
    Metcon: Rx'd w/ 135#

  3. swod; 115x3, 125x3, 135x3, 145x3, 165x3
    metcon: rx @ 131# cleans
    Kim is my hero.. you worked so hard to get your MU's !! Congrats little buddy !!

  4. SWOD: worked up to 125x3

    Metcon: @105

  5. Swod: up to 115#
    Metcon: 105#

  6. SWOD: 120x3, 130x1
    Metcon: 95#

  7. SWOD: Front Squat at work. worked up to 135x3. couldnt get 3rd rep at 145. Different metcon.