July 15, 2016


  • Yoga Saturdays at 10 AM with Rana. Note: this class is officially on

    the endangered species list. If the next few classes are not well-attended, we will be canceling.

  • We will be holding an Open gym this Saturday 11 AM to 1 PM for F3 Games competitors. Use this time to test events/event strategies, be judged, etc. Also, bring any questions you may have for game day, including fueling strategies.
  • Girl’s night is coming! Friday, August 5 at 5 PM. We will meet at Rosanne’s house and then head to Bungalow/Orchid Island Brewery area around

    7 PM. In wigs and hats!

LJ before setup

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 12 minutes/6 sets
1 Power snatch with a 2 sec pause below the knee + 1 Power snatch
@ 65/75%
drop bar between sets

5×5 Tempo back squat (3 sec down/ 3 sec pause at bottom / 3 sec up)
Barefoot, moderate load, rest 90 seconds between sets

2 sets of sled drag 75m 60/30
2 sets of sled push 75m 60/30
these are sprints – all out effort!

3 sets of:
8, each direction, stir the pot
:30 side plank, left
:30 side plank, right

Post your scores to the Whiteboard.


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