Tuesday – 10.9.12 – Deads and AMRAP
GOALS: EVERYONE needs to claim a 30 day performance goal THIS WEEK and write it on the whiteboard (if you are doing the challenge you can just write down your challenge goal). Be sure to set S.M.A.R.T goals, and don’t hesitate to ask one of us if you need help coming up with something. By the end of the week we should have one hell of a list on the whiteboard!
On Ramp: Those of you who were able to make it on Saturday did great! The second “OR” class will meet this Tuesday night at 7pm. Please email firstname.lastname@example.org if you can not make it so that we can re-schedule.
Barbells for Boobs: Saturday, Oct. 20th there will be one WOD at 10am for the barbells for boobs fundraiser. Click on our MCF link below to find out about the cause and start donating. Sign up on the whiteboard at the box. Thanks!
Cold War: The Cold War will be going down Dec. 1st and 2nd in Lorton, VA. We need to get teams figured out ASAP so lets start a sign up on the WB. Sal and I are definitely in and I believe at least a few others have an interest in competing. This year the Cold War is going to help raise funds for research as well as awareness for PTSD and bi-polar disorder. Come have a great weekend competing with friends and support two great causes!
Link Of The Day:
Fast food and your liver – Ross Training
Deadlift – 5-4-3-2-1
14 min AMRAP
50 barbell good mornings
10 pistol squat (5r/5l)
8 SDHP (135/95)
3×8 Glute Ham Raises
**Peroform good mornings with the same barbell that you will use for SDHP…you can either load immediately after completing your 50 GM or after your first round of pistol squats***