Friday July 2, 2010

AM Classes-Normal Times

PM Classes-5:00 ONLY

Summerton Farm Fresh-notice the variety of color, shape, and sizeBuy-in:

1 min- Row-Max Calorie

1 min GHD Hip Ext- Max Rep

1 min HSPU- Max Rep

The Next Paleo Challenge-Meeting July 10th @ 11:00am

FreeStyle WOD: Al-B-Sure Edition


6 Hang Power Clean 135/95 (mid-thigh)

12 Toes-to-Bar

24 Box Jumps 24/20

Another Summerton Farm Special-Burgers and Bacon

Saturday July 3, 2010

Tri @ the Lake II

6:45am official athlete count, breifing, and photo

7:00am Triathlon, Dualthlon, and Relay Start

Directions to Lake Q: 91 N., take exit 8 For Hwy. 80/17 To Middletown Ave. toward North Branford. Stay right at the fork and take 80 east. go 9 1/2 miles. turn left at 77 N. Durham Rd. go 2.9 miles. The lake will be on your right.


Happy Canada Day: Officially July 1 but recognized July 3 @ ECC!

Part One-Strength: G-2-OH

10 min warm up, 10 min strict cap
Each member completes the heaviest ground to overhead they can. One bar for women and one bar for men can be used. The total amount of weight lifted is divided by the number of people in the group to give a final score.

Part Two-Chipper:

Team tire flip (unit 10 to unit 3 and back) every team member must flip the tire at some point but only 3 people at a time can flip.

50 Double unders or 150 singles
20 Power Cleans 95/65

20 Burpees
50 KBS 55/35

50 Pull-ups
20 SDHP 95/65

800m run w/ WB or plate