9/22/14

A1. hang squat clean: 3.3 x 3; rest 90 sec (rest 15 sec b/t cluster)
A2. strict pull-up: max x 3; rest 90 sec
+
for total time:
500m row
rest 90 sec (in rower)
500m row

*post loads/notes/total time to comments

"He who reigns within himself and rules his passions, desires, and fears is more than a king."
- John Milton

**We're trying something new.  In an attempt to allow more of you added flexibility to get in and participate in WCCF Oly classes, we are expanding the Oly schedule.  Starting tonight, we will have warm-ups starting at:

5:30pm
6:00pm
6:30pm
7:00pm

You will be able to start the workout at whatever time slot (above) works for you.  All sessions will be coach led.

New Specialty Tracks:

• Female STACKED Track
• Explosive Track
• Gymnastic Strength Track

 

Comments

[Dingo]

WCCFers- As of last night the Phillips Wildcats' game that was scheduled for this Saturday has been moved to this Friday at 4. I know a lot of you out there told me this past Thursday and Saturday that you were planning on swinging by the game so unfortunately there will be no game this Saturday. As far as I know the rest of the schedule is still intact.

[The Sauce]

Come see the Bears vs Jets tonight at Finley Dunne's and we will have all the fun.

3458 N. Lincoln.

I'll be there 7-11 ish. Like Salt N Peppa said.

Free kisses!

[carmen]

come for the wings, stay for the kisses! the sauce will be missed!

good times today-
hsc 125, 125, 135
pullups 10,8,6

rowing (ugh)
2:09, 2:19- yikes

anyone going to the conditioning class besides me tomorrow? :)

[Mr. Feb]

Carmen I usually go to the night conditioning class. Maybe one of these mornings I'll wake up in time for 6:30 am

[Sheena]

Carm- there will be a GREAT crew at 6:30am tomorrow. Hard workers just like yourself. Luis, you'll love the company...hope to see you both there!

[Fischer]

Sounds like a 100% day for tomorrow!

[Braveheart]

Hsc 115#, pull-ups 9,7,4. Row 1:46, 1:49.