141018 Saturday – “Silver Dawn”

What a great night, tacos, cider, a tribute to our legacy members, and some local sports team won their match. Thank you to everyone who came out to our second Town Hall meeting. We unveiled our Legacy Wall with all of our members who have been with us since 2009, which is when we moved into our current space.


Mobility:  Ankle Mobility.


Skill Practice Warm Up:  Spend 10 minutes working up to a challenging weighted pull up.


Workout:  “Silver Dawn” – As many rounds as possible in 17 minutes.

5 power cleans (Advanced: 155lbs, Intermediate*: 95lbs, Novice: 65lbs)

Stict chin up (Advanced: 8 reps, Intermediate*: 5 reps, Novice: 5 reps w/ lightest band possible)

20 kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

Ring dips (Advanced: 8 reps. Intermediate*: 5 reps, Novice: 5 push ups)

20 box jumps (Advanced: 24″, Intermediate*: 20″, Novice: 12″)

1 minute rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  2.5 – 5 rounds

Log your results online by clicking here.

Compare To:  New Workout!


 

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