Video: Cody & Steve (Team Co-Shir) Katechis, and Coach David
took on “Korengal Valley” at Rumble By The River ’11.
“Korengal Valley” – 7 Rounds (8 Rounds For Teams):
Hill Sprint, 10 KB Swings, 10 Lateral Burpees, 200m Run
Four Rounds
1a. 5 Hang Power Cleans
1b. Max Ring Pushups
Three Rounds
2a. 5 Double KB Rows
2b. Max Alternating Presses
Three Rounds
3a. 10 Goblet Squats
3b. 10 Toes to Bar
“Christy”
21-15-9:
– 400m Run
– KB Swings
– Pullups
– Box Jumps
VIDEO: Viewing the 2011 4th of July Riverfront Celebration Fireworks from The Boneyard
“Monte’s Mountain”
1 to 10 to 1:
– 1 Arm KB Swing
– 1 Arm KB Clean
– 1 Arm KB Thruster
Work your way up the mountain. If you have to break up the reps to complete the round you will stop there and then go back down the mountain. If you make it all the way to 10 and back to 1 unbroken you will use a heavier bell next time.
Join us at 6:00 p.m. for a special Independence Day WOD. (The Boneyard is closed for morning and afternoon classes. Our regular class schedule will resume on Tuesday.)
After the workout, we are going out to eat (bring your towel to shower) and come back to The Boneyard to watch the 4th of July Riverfront Celebration Fireworks. Woot! Woot!
The Fletcher’s (Monte, Tina, Quinn, and Griffin, pictured above) are leaving Tuesday to move to Germany. We cannot express how much we are going to miss them, along with all of the ACSC Class of 2011 that have already departed. They will be at The ‘Yard Monday evening and possibly Tuesday morning so you can say, “See you later, Alligator.”
Go to The Boneyard on Flickr for a more sane photo of this bunch. 😉
We will be closed Saturday, July 2. Sunday is a Rest Day as always. Join us at 6:00 p.m. on Monday, July 4 to celebrate Independence Day with a special holiday workout. (Note: The Boneyard will be closed for morning and afternoon classes that day.)
After the workout, we may go out to eat and come back to The Boneyard to watch the 4th of July Riverfront Celebration Fireworks. Woot! Woot! (Bring a towel to shower.)
The Fletcher’s (Monte, Tina, Quinn, and Griffin, pictured above) are leaving Tuesday to move to Germany. We cannot express how much we are going to miss them, along with all of the ACSC Class of 2011 that have already departed. They will be at The ‘Yard Monday evening and possibly Tuesday morning so you can say, “See you later, Alligator.”