Announcements January Membership Drive! Bring a friend who purchases the 3 month community plan and get a free month! Anaerobic Barbell Club is launching February 4th! This program is designed to take your lifts to the next level where PRs are the goal! We will have more information online and inside the gym. Sign up fast email Jscott@anaerobinc to reserve your spot Anthony from Progenex will be in giving away FREE SAMPLES and SWAG with every purchase. Every scheduled class slot available that day! Ai1 - Thursday 23rd Ai2 - Tuesday 21st Ai3 - Wednesday 22nd AI1 - Rancho Santa Margarita, AI2 - Laguna Niguel, AI3 - Irvine Newport - CrossFit Warm-up (No Measure) 500 Meter Row & 400 Meter Run * Coaches Split up into groups if you have large class 1) Banded Shoulder Stretch 2 min each 2) Thoracic Mobility using barbell and foam roller 4 mins PVC Dislocates *10 Normal Grip & 10 Close Grip PVC OHS 10 Reps 3 secpause@bottom PVC Sotts Press 20 Reps Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Metcon (AMRAP - Rounds and Reps) 15 Min AMRAP 10 Wall Ball Shots 20/14-16# Snatch Barbell Complex 3 Snatch Deadlifts 95/65# 2 Hang Power Snatch 1 OH Squat Rx + 115/85# Mod 75/55#
Posted on: Fri, 17 Jan 2014 04:04:55 +0000
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