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Monday, July 7th, 2014

What a great holiday weekend!  We kept up with many of you via Facebook and saw lots of great pictures and posts of you celebrating America's birthday just as our forefathers would have wanted you to...having fun, playing around, relaxing, and spending time with loved ones.  We are all blessed by many that came before us.  They fought to give us freedom and the gift of the greatest nation on earth.  May we never take it for granted. 

*** Don't forget!  As announced last week, it's last call for Top Dawg WOD 6.  If you are still participating and have not completed it yet, it must be done by the end of the day on Wednesday.  Contact Kimberly to schedule a time. 

Workout of the Day

Attention!  We will be spending the next 2 weeks focusing on snatch technique.  If you decide to sit out snatch days, you will be missing a lot of workouts.  Since each day will build on the day(s) before, it would be good to get in here as soon as possible (like, today) so you don't start out behind.  Come with an open mind willing to learn so that you can dominate this exercise and feel more comfortable when it comes callin'.


High Hang Power Snatch - practice using your hips to get the bar over head starting from the high hang (power) position.  If you feel compfortable enough, start working your catch down into a full overhead squat.  Work up to at least 5 heavy (not max) sets of 1 rep.  Focus is hip extension, speed, and pull under the bar into a tight receiving position.

Conditioning (last done 12/19/13):

7 rounds for time, using a pair of dumbells (35, 20):

7 Overhead Press any way
7 Hang Squat Cleans
7 Lunge Steps (walking or in place)
7 DB Swings (1 DB)
7 Burpee Deadlifts

The burpees consist of going down to the floor with your hands on the DBs for the "push up" portion, then when you come up, just deadlift them to finish the rep.  20 minute time cap on this WOD.  Post time to comments.

Congratulations to Adam Kingsley!  He took home a 2nd place finish in the Men's Intermediate  division of the 2014 Firestarter Challenge. Way to represent, Adam!  

 QUOTE: "If it scares you, it might be a good thing to try." - Seth Godin


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Kristin M.

15:28 rx'd, exactly the same as last time!

Fun group this morning :)

Amy massengill

20:17 RX'd
12/19 -- 17:57 NOT RX
Almost everyone (except Kristin) has stopped posting. Come on let's start back!! Coaches too!!



Jessica K

16.32 rx'd. It was a fun group this morning!


15:49 Rx'd


Didn't do the WOD tonight. Just signed up for a show at the end of the month and will be focusing on strength for the next few weeks.

Press: 5@155#, 5@175#, 6@195#
Log overhead triceps extensions: 3x10 @ 135#
Frame carries: 240# x 30', 330# x 30', 420# x 30', 510# x 30', 510# x 15'. Left hand gave out half way through the last run

Cindy Alala

17:48 rx'd
3 1/2 minutes faster than December :)

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