517.402.1927
4150 Hunsaker St., Suite A, East Lansing, MI 48823 (map)

Labor Day 2014

Tribe! The Box will be open from 10 am until noon today! It will be an open gym format, however there will be a Barbell and metcon programmed for those who want that!
This week:
Deadlift 1rm
Strict Press 1 Rm
Back Squat 1 Rm
Bench Press 1 Rm
Preferably in that order and done on Monday/Tuesday/Thursday/Friday
If you cannot get them done in that RX, you can double up a day and skip a metcon or do them on an off day. YOU CANNOT MISS THESE! AND, YOU MUST HAVE A PAD OF PAPER, WOD TRACKER APP, NOTE OPENED ON YOUR IPHONE, OR ANY OTHER MEANS TO TRACK YOUR WORK (IN MY HEAD WILL NOT BE ACCEPTED!) Please take this seriously and do not come to the box unprepared! Come ready to throw down and ready to track your work! If your progress is important to you like it is to me, we have to maintain accurate measurements of our performance, otherwise we have nothing to base our achievements ! Thanks in advance TRIBE!!!!

Metcon:
with a partner
30-20-10
thrusters
c2b pullups
30/30..30/30 thrusters/pullups…pullups/ thrusters
20/20…20/20 ”
10/10…10/10 “

 

Sunday

3 rft
Run 1 mile
10 Clean and jerks 135/95

 

SmashTime Saturday 6.0

“Hotshots 19″
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters