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WOD: – Jump Rope Practice: 10 minutes – 6 rounds of 30 seconds work, 30 seconds rest at each movement. Rotate through the 3 movements. Score is total reps.Kettlebell Swing 70/53Deadlift 225/155Abmat Sit-up – 3 sets max reps Dead Hang Pull-ups – Mobility WODhttp://mobilitywod.blogspot.com/2010/08/first-of-many-beat-downs.html Post results/thoughts to comments As usual everyone did a great job today and pushed hard in our interval based workout. Colleen finished up her 100k for the C2 rowing challenge, and Stephanie finished up her On-ramp classes and is ready jump into the daily WODs. A couple of quick notes for you guys from today’s WOD…keep that back strong on your lifts…not in flexion, not overextended, but right in the middle with a strong “core” (your abs, obliques, lower back, and everything else in that area). See you guys tomorrow, and if you didn’t make it in today you…

WOD: – Accumulate 3 minutes in an L-sit – “Nancy”5 rounds AQAPRun 400m15 Overhead Squats 95/65 – 3 sets, max reps of CF “Games” style push-ups Post results/thoughts to comments We had a great day in the gym today with a busy evening. It was great to see a bunch of faces that haven’t been around too much the last week, and it was great to see Del back in the gym who will be joining us from now on a couple of times a week. You guys are all making great progress on your overhead squats…things are looking much better, depth, bar position, back position, etc. Way to push it in a hard WOD today. See you tomorrow. Cheers. The group working on the L-sit or knee hold Guys coming in from a 400m lap Elliott with an overhead squat – Jade

WOD: – Work You Weakness: 10 minutes – “Elizabeth”AQAP21-15-9Squat Clean 135/95Ring Dips – 3 sets max reps of Toes-to-bar Post results/thoughts to comments Guys again awesome job yesterday…great to see so many of you who competed yesterday right back at it today. We ended up spending a lot of time on the squat clean today which I think was very helpful for a lot of people. Big shout out to Chris who caught up on his rowing today for the C2 rowing challenge by logging 50,000 meters. Cheers Chris logging meters…hands taped to the handle Working those squat cleans On-ramp crew working through their WOD – Jade

Wow, what can I say, so proud of everyone today. We hit the Boot Cancer event in St. Albans, and as a team, crushed it. We had two hard WOD’s. One that took on a “Fight Gone Bad” format but with some slightly different movements, and another WOD incorporating tractor tire flips, sand bag carries, and running. Kristi cleaned house winning both events for both her age group and I believe all the women of the day. On the men the first event saw me tie for 1st and Trevor secured 3rd just one rep behind myself and Aaron whom I tied with. The second event saw Trevor secure a 2nd place, and Erik get a 3rd. We don’t have complete results yet but I believe in the overall on the mens we secured 2nd-5th. Again, awesome work everybody, I think everybody found…

WOD: – Strict Press: 5-5-5 – Max Box Jump (you have 20 seconds to complete the reps): 3-3-3 – 21-15-9 AQAPPlate Overhead Walking Lunges (reps per side) 45/25Kettlebell Swings 70/53 Post results/thoughts to comments A few of our C2 rowing team came in early to log meters. Colleen got in BIG meters with 15k, Erik accumulated meters incorporating a tough interval row, and Ken logged enough meters to approach 83k for the challenge. The 9:15 class did a combination of walking lunges (with a range of weights overhead) and kettlebell swings. Wrapping up the morning, some of Jade’s family stopped in to say hello before heading to Shelburne Farms for Fall fun. Tomorrow is the Boot Cancer fundraising Event in St. Albans. Many of our atheletes will participae and we wish them well in the competition! Good Luck All! C2 Fall Challenge team…