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LOE 8/15/10

LOE 8/15/10 Warm up : Dynamic and Static Flexibility - Jump Rope 3 minutes 5 x 5 : Clean / Front Squat - Jump Rope 3 minutes 100 Push Ups : 200 Sit Ups : 300 Air Squats - Jump Rope 3 minutes 30 Seconds each for 5 Rounds : Rope Undulation…

LOE 8/12/10

Warm UP- Dynamic and Static Flexibility Sprint 20 seconds rest 20 seconds X 10 rounds 21/15/9 reps for time HPC/Ring Dip Tabata Circuit- 4 rounds each of K.B. Swing/Sit UP AMRAP in 6 minutes- D.B. Thrusters/M.B. Slam 10 each Max Effort…

Observations for 8/10

Zoe your gonna do great at B-Ball!  Good Luck this season !!

LOE 8/8/10

CF Filthy Fifty: Warm UP- Dynamic and Static Flexibility For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall…

LOE 8/5/10

LOE 8/5/10 Warm UP- Dynamic and Static Flexibility Laps around the studio- 3 minutes Squat Clean & Jerk Max Effort 5X5 S.B. Run around the block AMRAP in 6 minutes-  Burpees/K.B. Swing 10 each Jump Rope 3 minutes AMRAP in 6 minutes-…

Observations 7/29 & 8/1

Chrystie Crawl   Assisted Pistols Walking Lunges  Dead Lift

LOE 7/29/10

LOE 7/29/10 Warm UP- Dynamic and Static Flexibility Double Under Practice 3 minutes Dead Lift-H.P.C.-Push Press (M;95lbs/F;65lbs) 5X5 each Double Under Practice 3 minutes K.B. Waiters Walk-Bear Crawl-D.B. Walking Lunge 1eachX5 Double…

Observations 7/25

Hands up for Jason!!                  Great job Karin who PR'ed on DeadLift!!

LOE 7/25/10

Come Back Kid Warm UP- Dynamic and Static Flexibility Jump Rope (Double Under Practice)- 3 minutes Air Squat- 1 minute Dead Lift/Push Press Alternating Ladder- (M;135/95lbs;F;95/45lbs) Jump Rope (Double Under Practice)- 3 minutes Air Squat-…

Observations 7/22 & 7/23

"Tire Jumping".. sounds pleasant?? Angelica and Lilly Beasting!!

LOE 7/22/10

366 7th Ave Warm UP- Dynamic and Static Flexibility S.B . Run around the block 50 each for 2 rounds- Jump Lunges/Mountain Climbers/Flutter Kicks 1 Minute Rest C&J 10-1/Push UP 1-10  (Alternating Ladder) Jump Rope (Double Under Practice)-…

Battle of Brooklyn 10miler/ Hosted by JackRabbits

In late August of 1776, British soldiers landed on Long Island and made their way into Brooklyn, where they attacked U.S. defenses, setting off the Battle Of Brooklyn, the largest battle of the Revolutionary War.  While General George Washington…

Observations 7/18/10

Great work on the Double Unders ladies!!! 🙂

LOE 7/18/10

LOE 7/18/10 Warm UP- Dynamic and Static Flexibility Burgener Warm Up/Skill Transfer Double Under Practice 3 minutes 5 Rounds for Time of (Max Effort) Snatch/O.H. Squat 5X5 Double Under Practice 3 minutes 5 Rounds for Time of (Sets across) K.B.…

Observations 7/16/10

The ladies were kicking ass all night. Strong Men and Women training at BFF is always Fun:) Su shy's away from the camera.

LOE 7/16/10

LOE 7/16/10 Warm UP- Dynamic and Static Flexibility Double Under Practice 3 minutes Power Clean-Thruster (75% 1rm) 5 each X5 Double Under Practice 3 minutes Circuit- 30 seconds each X 3 Sled Row (M;70lbs/F;45lbs)- S.B. Shuttle Run 45lbs-…

Observations 7/11/10

13 rounds in twenty minutes seemed to be the lucky # today on the couplet:)

LOE 7/11/10

Warm Up - Dynamic Flexability SB Sprints-  (20 seconds on 30 seconds off) AMRAP in 20 minutes - 8 Dead Lift - 6 Clean SB Shuttle run -(20 seconds on 30 seconds off) 20 - DB Snatch / Windmill Cool Down - Static Stretches