Welcome back from the weekend Conquestors. We have an interesting week in front of us. We are going to be stealing some wod's from other places and making a few adjustments to some. We also have our shirts going up for sale this week. Pre-ordering will take place from March 1 - March 12, 2010. Orders will close at 12:30 on March 12. You can order your shirt through Cory Gillespie in the fitness center from Monday - Friday between 7 am and 5 pm. The cost
of the shirts will be $20 and all proceeds will go to facility improvements and equipment purchase. Shirts will be available in black and forest green and sizes ranging from small through extra large. The shirts can also be viewed in a larger picture on the logos page found at the top of the right hand margin. There are shirts for sizing available in the fitness center. Support your Conquest group and the LCI Fitness Center...plus they are cool shirts! Please make cheques payable to LCI.
of the shirts will be $20 and all proceeds will go to facility improvements and equipment purchase. Shirts will be available in black and forest green and sizes ranging from small through extra large. The shirts can also be viewed in a larger picture on the logos page found at the top of the right hand margin. There are shirts for sizing available in the fitness center. Support your Conquest group and the LCI Fitness Center...plus they are cool shirts! Please make cheques payable to LCI.Those people involved in the Look Feel Perform Better Challenge you are into your last 2 weeks. Buckle down and use your time wisely, you are almost there!
For those interested CrossFit Lethbridge is offering Olympic Lifting Classes are every Wednesday night from 7-8 pm. The cost to community members is $40/month. This is a class for those looking to have more exposure and experience in the olympic lifts. If you are interested please drop me an email at cory.gillespie@lethsd.ab.ca for more information or sign up.
Monday
Step Masters
All I am going to say is you will be stepping up down and all around.
Tuesday
Cleans 2-2-2-2
Rest
On the Minute until you can no longer complete (Capped at 25)
Weights will vary Guys @ 105 Gals @ 65
5 Deadlifts
5 Hang Power Cleans
5 Press/Push Press
Wednesday
Tabata Ugly (8 rounds of 20 sec. on 10 sec. off)
Deadlift Guys at 155 Gals @ 115
Rest 1 Minute
Press Guys @ 65 Gals @ 45
Rest 1 Minute
Front Squat Guys @ 85 Gals @ 55
Rest 1 Minute
KBS Guys @ 55 Gals @ 35
Thursday
30-20-10
Double Unders
Pull Ups
Friday
A Little Less Air Force
For time Guys @ 75 Gals @ 45
2 Burpees on the Minute Every Minute
20 Thrusters
20 SDHP
20 Push Jerk
20 OHS
20 Front Squat
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