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

Saturday

DON’T FORGET CLASS IS AT 9 AM TODAY TRIBE!!!

WOD: THE FILTHY 50!!

 

Friday

TRIBE!!! Heads up!! Saturday’s Class will be at 9 am!!!

Name: Mark Bezdek
Birthday/Birthplace: 4/23/1978 Victorville CA
Hometown: Lansing MI
Occupation/Hobbies: I am a graduate student studying environmental chemistry. I enjoy organic gardening, MSU sports and anything that gets me outdoors in MI
How I found CrossFit: Anthony Massoll and I were getting too yoked at Powerhouse. He suggested we try Spartan CrossFit. Too many burpees later….
How long have I been doing CrossFit? A little over a year
Favorite lift/Movement:Snatch/Airdyne
Least Favorite lift/Movement: Front Squat/KB swing
Favorite WOD: Grace

connect 4 Position Deep Couch Stretch 4×0:20 2×1:00 Chin to Toes Handstand For 4:00, 0:20 On/0:10 Off Hollow Rocks
Power : Bench Press 5-3-1(ME)  75/85/95%
Access: band pull aparts x100 lat raises x 100
MetCon:

15 Power Snatches 75/65 b.55/35 c.45/35

30 toes to bar

12 Power Snatches 95/80 b.75/65 c.55/45

20 toes to bar 9 Power Snatches 115/95 b.95/80 c.65/55

10 toes to bar

6 Power Snatches 135/105 b. 115/95 c.75/65

 

Thursday

Name: Sandi Raehtz

Birthday/birthplace: November 18 1986, Jackson, Michigan
Hometown: Parma, Michigan
occupation/hobbies: 5th year student in the DO/PhD program at MSU. Doing research on little menopausal micies with osteoporosis. On the side I like doing yoga, backpacking, knitting, walking my dog around.
how you found CrossFit: My husband who is in the army was doing it on post and encouraged me to give it a shot since I got bored with just about every other workout plan I tried.
how long have you been doing CrossFit: a little over a year
What is your Favorite Lift/Movement: Probably back squats and double unders. Even though I am not good at double unders…
What is your least Favorite movement/lift: Push press
What is your favorite WOD: Anything with squats, sit ups, runs, or freestyle dancing.

Connect: 3×0:40 On/0:20 Off Hollow Hold on Back, Holding PVC 3:00 Arch to Hollow Med-Ball Throws 0:00-7:00
Power: back Squat 5@75% 3@85% ME@95% OT2M 14:00-20:00
Access: Front squat 3×10 AHAP 20:00-29:00 OT3M
MetCon
For time: 20 min cap (34-54)
100 Double-Unders
5 Rope Climbs
20 Hang Clean to Thrusters A 135/95 B 115/75 C 95/65
5 Rope Climbs
100 Double-Unders