Rest Day

November 30th, 2008

Jasonp 

Next time you want some new music at the FireBase, ask your trainer, Jason P. to put the stop watch down and belt something out !!! Be sure to check out their website www.murphyproject.net  or www.myspace.com/themurphyproject 

For Time

November 29th, 2008

As a team, complete the following exercises:

400m Run

200 Deadlifts #135 / #95

200 Box Jumps

200 Kettlebell Swings

200 Ball Slams

400m Run

003 

059

FOR TIME

November 28th, 2008

Run 400m

30 Push Press #95 Men / #65 Women

30 Air Squats

30 GHD Sit Ups

Run 800m

20 Push Press

20 Air Squats

20 GHD Sit Ups

Run 400m

10 Push Press

10 Air Squats

10 GHD Sit Ups

011

Happy Thanksgiving!

November 27th, 2008

Enjoy your day of rest alongside your family and friends!

Partners In Pain

November 26th, 2008

As a team, each member will complete 50 reps of the following exercises:

Wall Ball Shots

Pull Ups

Double Unders

GHD Sit Ups

Kettlebell Swings

001 

RX PLUS: Bottoms-to-Bottom Tabata Air Squats

026

3 Rounds for Time

November 25th, 2008

21 Knees to Elbows

21 Kettlebell Swings

21 Push Ups

21 Box Jumps

21 Dips

008 

035 

RX PLUS: 50m Dumbell Lunges

053

Training Hours for Thanksgiving Week

November 25th, 2008

Wednesday:  AM Classes ONLY

Thursday:   CLOSED FOR THANKSGIVING

Friday: PM Classes ONLY

Saturday: WODs at 0900 and 1000

                         Foundations at 1100 (by appointment)

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