Workout Saturday November 9th, 2013

“Let us remember that, as much has been given us, much will be expected from us, and that true homage comes from the heart as well as from the lips, and shows itself in deeds.”
– Theodore Roosevelt

Running group will be meeting at Granada park to run the canals at 8am.  Exercizers will be doing CrossFit shit at the dojo at 8am.  Do not show up at the park doing cross fit sheyit.  Because people will think you’re weird.

Three Sets Not For Time

A1.  Goblet Squat X 10 Reps

A2.  KB Swing X 10 + KB Snatch X 2 Each Arm

A3.  Empty Bar Thruster X 5 Reps – Move Fast

B.  Every 2 Mins For 8 Mins Front Squat X 3 Reps – Add Weight Each Set


Two Sets Of

Thruster (95#/65#) X 5 Reps

Row 250 m; Rest 2 Mins

Ground To Overhead (135#/95#) X 5 Reps

AD X 30 Seconds; Rest 2 Mins

Article-> Inspiration

photo 2

They call him the Honey Badger. He wears inside shades. He has a cat named Meg-a-Tron and another cat named Jaws. He was smuggled across the border by drug lords. And he has poor posture and a good personality.



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