Monday 03Dec2012

News and Notes:

1. Today by 7pm is the absolute last day to sign up for the Christmas Party.  Also, if you have not paid, please do so at this time.

2. Please invite friends to the Open House.  We have small “reminders”/cards for you to take to hand out.  It will last from 9-Noon on December 15th.

3. There will be NO 6PM CLASS THIS TUESDAY.  Sorry for the short notice.

4.  Congrats to all of those who participated in the competition up in Orwigsburg this past weekend.  Shannon and Brandi picked up first place and Travis and Todd snagged second.  Ray, Denny, AJ and Sean also competed and accomplished a few PRs.  It was another good weekend for our Competitors.

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1a. Pendley Bent Rows 5, 5, 5, 5, 5, Rest 30 seconds

1b. Wall Walks 3, 3, 3, 3, 3, Rest 60 seconds

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7 Minute AMRAP:

7 Push Press (135/95)

7 Toe-to-Bar

Rest 3 Minutes…

Max UB KB Swings

-You select weight

-Competition standards