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10-Aug-2016 21:31

For the month of November, athletes who have all of the following below, may join the Comp Classes (Please see MINDBODY for class times):205/125 lbs Squat Snatch285/175 lbs Squat Clean and Jerk315/205 lbs Deadlift x 5 unbroken reps315/205 lbs Back Squat x 5 unbroken reps5/2 unbroken Strict Handstand Push-ups5/2 unbroken Muscle-ups10/4 unbroken Bar Muscle-ups50 unbroken Double-Unders10 alternating Pistols The first Comp Class will meet on Monday, November 7th at either am or pm.Entertaining you with all time hits from the 60's to the 80's, listen to us 24 hours a day on Gold FM's official website.Request a song or read about the latest news headlines on the only oldies station on the island. we've created this space in order to invite you, through our webcam, a few moments of initimity in our life of every days, since our living room or our kitchen, in our bathroom or our bedroom.Listen to the best of the 60's, 70's and 80's all day long with Gold FM, the leading English language radio station in Sri Lanka.Check out our daily schedule or read and comment on our blog.Get to know our DJ's by chatting with them on our website.

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Every two minutes, for for 6 minutes (3 sets): Split Jerk x 2 reps Immediately followed by…Every two minutes, for for 10 minutes (5 sets): Split Jerk x 1 rep Build to today’s heavy. Three rounds for time of: Run 400 Meters30 Kettlebell Swings (53/35 lbs)20 Chest-to-Bar Pull-Ups Time cap: 18-minutes C.

"Optional Accessories"Three sets of: Supinated-Grip Bent-Over Barbell Rows x 10 reps Strict Toes to Bar x 8-10 reps (slow and controlled)Rest as needed A.

Every 2 minutes, for 8 minutes (4 sets): Hang Clean + Clean Immediately followed by…Every 2 minutes, for 10 minutes (4 sets): Clean x 1 rep Immediately followed by…Every 2 minutes, for 4 minutes (2 sets): Clean Pulls x 2 reps Build over the course of the 10 sets. Complete as many rounds and reps as possible in 8 minutes of:10 Thrusters (115/75 lbs)15 Toes to Bar50 Double-Unders C. Parking will be limited, but there will be plenty of off-site parking. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch + Hang Snatch Followed by…Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + Snatch Followed by…Every 2 minutes, for 6 minutes (3 sets): Snatch Pull + Snatch Build over the course of the 9 sets. Against a running clock...3 Rounds:12 Deadlifts (95/65 lbs)9 Hang Power Cleans (95/65 lbs)6 Jerks (95/65 lbs)In the time remaining: Max Calorie Row Rest 4-minutes, then...

"Optional Accessories"3 sets of: Bent Over Dumbbell Reverse Flyes x 15-20 reps Banded Good Mornings x 20 reps Ab-Wheel x 10 reps Rest as needed We are so excited to be hosting our third annual Thanksgiving Throwdown! When: Friday, November 25th from -am and all day Saturday, November 26th. Against a running clock...2 Rounds:12 Deadlifts (125/85 lbs)9 Hang Power Cleans (125/85 lbs)6 Jerks (125/85 lbs)In the time remaining: Max Calorie Row Rest 4-minutes, then...

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Registration is OPEN TODAY and will CLOSE on Monday, November 14th at pm. We have 2 divisions - RX and Standard (this division includes our 50+ Master athletes). Against a running clock...1 Round:12 Deadlifts (155/105 lbs)9 Hang Power Cleans (155/105 lbs)6 Jerks (155/105 lbs)In the time remaining: Max Calorie Row We are excited to test out a competition group at 808!

Please email Coach Elyse ([email protected]) to register your team. Our Competition Class follows a specific training program designed for dedicated athletes looking to compete in the sport of fitness.



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