The CLUB is closed this weekend due to cleaning.

We know how to have FUN at MLCF.

For those that feel they need a workout:  10 Rounds of:

200 meter sprint

10 push ups

10 sit ups

Dave, Dena, Berry, Cade 3rd Place. My vote for biggest surprise.

As many rounds as possible in 20 minutes: (95/75)

5 Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

50 body squats and then up this steep hill.

Strength wod:  Deadlift   85%    3 X 3

Mark, Alyssa, Jason, Megan - 2nd Place

2 Rounds for time of:

100 feet of lunges

800 Meter Run

50 Push Ups

50 Sit Ups

25 Pull Ups

Kelley, Ashley, Beth, Kelly - 5th Place

Rhianna, Tonyan, John, Bob - 8th Place

Strength Wod:   Clean & Jerk   80%    5 X 3

Ryno,Terri,Wendy,Pat - 6th Place

21-18-15-12-9-6-3 rep rounds of:

Sumo Deadlift High Pulls (75/55)

Push Jerk (75/55)

Zeph,Jim,Sherry,Rachel - 4th Place

Strength Wod:  Front Squat  75%   5 X 4

Our next team challenge will be Oct. 9th.

Support Pepsi because they support you!

<table cellspacing=”0″ cellpadding=”0″ border=”0″ bgcolor=”#ffffff”><tr><td><a href=”http://smilebox.com/play/4d5467334d544d794d6a4d3d0d0a&blogview=true&campaign=blog_playback_link” target=”_blank”><img width=”420″ height=”330″ alt=”Click to play this Smilebox slideshow” src=”http://smilebox.com/snap/4d5467334d544d794d6a4d3d0d0a.jpg” style=”border: medium none ;”/></a></td></tr><tr><td><a href=”http://www.smilebox.com/?partner=smilebox&campaign=blog_snapshot” target=”_blank”><img width=”420″ height=”46″ alt=”Create your own slideshow – Powered by Smilebox” src=”http://www.smilebox.com/globalImages/blogInstructions/blogLogoSmilebox.gif” style=”border: medium none ;”/></a></td></tr><tr><td align=”center”>Personalize a free picture slideshow</td></tr></table>

Great course and scenery

5 rounds for time of:  (refer to 06/25/10)

40 Dbl. Unders (4×1 reg.)

30 Box Jumps (24/20)

20 KB Swings (55/35)

Strength Wod:  Snatch 1 rep max

1st Place: Drake, Moose, Deb, Jill -- 25:57

REST DAY

Congratulations to Michelle C, Deb P, Jill D, Drake L. for taking 1st place honors yesterday at Dave and Terri’s MLCF team challenge.

Team #1–Ryne P, Wendy C, Terri R, Pat D///Team #2–Barry P, Cade W, Dave R, Dena C/// Team #3– Jill D, Deb P, Michelle C, Drake L/// Team #4–Bob Hawkins, Kristen E, Tonyan Y, John G/// Team #5– Jim D, Rachel H, Sherry W, Zeph G/// Team #6– Alyssa R, Mark P, Jason W, Megan H/// Team #7– Danny Trusner, Colleen D, Brian R, Dayna L/// Team #8– Beth G, Kelly A, Ashley H, Kelley S.

3 – 2 – 1 GO.   This shit sucks, what time tomorrow?

Does your workouts make you nervous?  IT SHOULD

Be there early to stretch out.

Go Karen Go!

Directions to Dave and Terri’s for Saturdays team challenge is at the club in the CF area.  Be there by 9:15am if you want to know the course.

5 Rounds for time of:

5 Overhead Squats (75/55)

10 Push Ups

15 Sit Ups

20 Double Unders (4 X 1 singles)

picture from last years challenge

Strength Wod:   Back Squat   90%    5 X 1

Today is the last chance to sign up for Saturday.

50 Wall Ball Shots (20/14)

400 Meter Run

50 Wall Ball Shots

400 Meter Run

50 Wall Ball Shots

400 Meter Run

Today is the last chance to sign up for this Saturday.

Strength wod:  Shoulder Press, Shoulder Push Press, Bench Press – 85%  -  3 X 3 reps

be ready for the un known this Saturday