2010-03-15 WOD

March 14, 2010 at 6:00 pm · Filed under CrossFit, Workouts and tagged: Pullup, Slam Ball, Squat, Squat Thrust, Swing

Back Squat
- 5 sets

Three rounds for reps:
1. Slam Ball – 1 minute
2. Squat Thrust – 1 minute
3. KB Swing – 1 minute
4. Jumping Pullup – 1 minute
5. Rest – 1 Minute

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2010-03-15 UGS

March 14, 2010 at 6:00 pm · Filed under Underground Strength, Workouts and tagged: Deadlift, Extension, Knees to Elbows, Lunge, Situp, Squat, Swing

Five Rounds
1. 5 Zercher Squats

Four Rounds
2a. 10 Suitcase Deadlift
2b. 15 KB Swings

Three Rounds
3a. 10 Hip Extensions
3b. 10 Knees to Elbows
3c. 100′ Lunge

4. 50 Weighted Situps

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2010-03-15 Strength

March 14, 2010 at 6:00 pm · Filed under Strength, Workouts and tagged: Deadlift, Extension, Good Morning, Situp

Lower Body Max Effort
1. 1RM Concentric Good Morning
2. 5 x 5 Reps Band Suspended Deadlifts
3. 5 x 10 Hip Extensions
4. 5 x 10 Weighted Situps

Comments (1)

2010-03-14 Rest Day

March 14, 2010 at 5:30 pm · Filed under Community, Rest Day

Weekly Announcements

- Spring is in the air!  Starting this Saturday, March 20, 41Fitness will be hosting Spring Saturdays. Join us on Saturday for a free tour and workout.  If you or someone you know is interested, please contact us.

- Today begins Week 11 of our 100-Day Nutrition Challenge.  There are just three weeks left in the challenge.  For more information on nutrition, read our 23 Hours page.

- Congratulations to 41Fitness member CJ Hincy and his wife Callie who recently welcomed a baby girl named Clarke Keller into the world.

- 41Fitness member Pete Russell and the Montgomery Yellowhammers have a make-up home game scheduled for Saturday, April 3 at 1 p.m.  The Yellowhammers play at the YMCA Soccer Complex on Brown Springs Road.  Join their Facebook group to receive updates.

A message to our members: Rest today, for training starts again tomorrow.

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