323 Schedule Update: 7/28-8/3

24 Jul

Helloooo 323ers,

Heads-up! Please note our revised schedule for the week of July 28th…

1. Monday – Thursday there will be NO 12pm Olympic Lift or 12pm Open Gym. Alternate wording: Gym closes at 12pm.

2. Monday – Friday there will be NO 7:30pm Super WOD. We will still offer our regular WOD.

3. NO Superficial Sunday on August 3rd. Again, gym closes at 12pm but will reopen for Yoga at 5:00pm as scheduled.

Email us with any questions, and have a lovely last week of July, all. SUMMERTIME!

Mmwuah,
Team 323

Workout of the Day – Wednesday 7/30/14

30 Jul ARIANNA

SNATCH: 

2 – 2 – 2 – 2 – 2 – 2 @ 60% of 1 rep max

then 

OVERHEAD SQUAT:

2 – 2 – 2 @ 80% of 1 rep max

then 

Two Rounds for Reps:

Max Double-Unders in 1 minute

Max Pull-ups in 1 minute

Max Push-ups in 1 minute

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Workout of the Day – Tuesday 7/29/14

29 Jul MAYRA

TURKISH GET-UPS: 

4 – 4 – 4 – 4

then 

Five Rounds for Time of:

200 m Run

10 Burpees

20 Kettlebell Swings – Russian

20 Double-Unders

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Workout of the Day – Monday 7/28/14

28 Jul

DEADLIFT: 

3 (reps) X 12 (sets) @ 50 % of 1 rep max

then 

RING ROWS:

5 – 5 – 5 – 5 – 5

then 

EMOM 10:00

3 Box Jumps

3 Reverse grip Pull-ups

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