Upper Body Max Effort
1. 3RM Push Presses
2. 3 x 20 KB Rows
3. 5 x 10 Shrugs
Overhead Squats
– 5 Sets
Lower Body Max Effort
1. 1RM Good Morning
2. 5 x 5 Overhead Squats
3. 5 x 5 Romanian Deadlifts
4. 5 x 10 Weighted Situps
Categories
2010-04-12 UGS
5 Rounds
1a. 5 Deadlifts
4 Rounds
2a. Leg Blaster
4 Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Reverse Tire Drag
3c. 5 Tire Flips
50 Weighted Situps
Weekly Announcements
– We’d like to thank Sarah, Thomas, Clay, Leah, Christina, Scott, and Brian C. for joining us for our Spring Saturday event. We hope you enjoyed the underground strength workout and we look forward to seeing you again. 41Fitness is hosting Spring Saturday events every Saturday in April. Join us for a free tour and a free workout next Saturday, April 17. And feel free to spread the word.
– Join 41Fitness at the 9th Annual Walk of Life on Saturday, April 17. For more information, visit the Joy to Life Foundation Website. Note: The Boneyard will be open as usual from 9:00 a.m. until noon.
A message to our members: Rest today, for training starts again tomorrow.
Spring is in the air! Beginning Saturday, March 20, 41Fitness is hosting Spring Saturday events from 10 a.m.-noon. Join us for a free tour and a free workout every Saturday during the month of April. If you plan to work out, be sure to wear comfortable clothes and good shoes. You’ll be moving around and breaking a sweat.
Saturdays are open gym from 9:00 a.m. until noon. Members can come in to work on specific movements, particularly ones in which they need practice and further instruction. We will have a WOD that they can do or they can choose to do a WOD they missed this week.
Join us afterward for the “Bite The Tail Off Cancer” Crawfish Boil. The Crawfish Boil is a fundraiser featuring live music, children and pet activities, and much more! All proceeds will benefit The American Cancer Society.
“Bite The Tail Off Cancer” Crawfish Boil
Date: Saturday, April 10, 2010
Time: 11 a.m.-3:30 p.m.
Location: Riverwalk Amphitheater
Categories
2010-04-09 UGS
5 Rounds
1a. 10 Ring Dips
1b. 10 Jumping Lunges
4 Rounds
2a. Max Tactical Pushups
2b. Max Tarzan Pullups
3 Rounds
3a. 5 Sandbag Shoulders + Squat Drops
3b. 5 Tire Flips
3 Rounds
4a. 200′ Tire Drag
4b. 15 Knees to Elbows
Lower Body Max Effort
1. 10 x 2 Box Squats
2. 5 x 3 Suspended Deadlifts
3. 5 x 10 Hip Extensions
“Fran”
Courtesy of CrossFit.com
Upper Body Dynamic Effort
1. 8 x 3 Push Presses
2. 5 x 5 Weighted Pullups
3. 5 x 5 KB Presses
4. 5 x 10 Twisted Situps