Rock Runners Update:
This week we will meet on SATURDAY, AUGUST 2nd at 8:30 am at the Oceanside High School track.
We will be re-testing our 1 mile time trial. You’ve been putting in the work – now it’s time to see what you’ve got!
Everyone is welcome – even if you haven’t been attending “Rock Runners” sessions!
The 1 mile run is also a Leaderboard opportunity – so lace ‘em up!
Any questions please e-mail Larry (email@example.com)
There will be no Open Gym, trial class, or Fundamentals this Saturday, August 2nd.
In addition, there will be NO CLASSES on Sunday, August 3rd. Sorry for the inconvenience.
We will clean-up for time at Tom and Jaime’s house on Sunday morning beginning at 9:00 am. Please feel free to join us!!
Deadlifts – In 20 minutes complete the following:
Use your 1RM from our previous lifting cycle.
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 sets x 5 reps @ 70%
AMRAP in 12 minutes:
2 – 4 – 6 – 8 – 10
- Power Snatch (75lbs./115lbs.)
- Games Standard Box Jump (20″/24″)
Score = total reps.
If you complete the round of 10, move back to the round of 2 and begin climbing up again.