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Friday, 5-24-2013

23
May

Friday, 5-24-2013

Murph Day tomorrow!  This is our annual Memorial Day celebration at Alpine so please come out for this one.
SATURDAY SCHEDULE
8:00am WOD
9:30am WOD  **Time change from 9:00am
8:00-12:00pm Open Gym
 
We will also have a second chance Murph on Sunday for those who can’t make Saturday.  It will be informal and start at roughly 9:30am.  Gym opens at 9:00am and you can come in and warm-up on your own.
 
Reminder:  We will be CLOSED on Monday – Memorial Day.  Don’t forget to sign up for Monday’s Bolder Boulder 10k!!! So far there are 10-15 people from Alpine doing this event and we will be meeting up after the race in the stadium.
 
FRIDAY
Press 5-3-2-1-1-1
 
Stone to shoulder 1RM – We are going to do this with an increasing stone ladder in the gym – RAD!  Here are the increasing weights: 40, 50, 70, 90, 105, 115, 135, 145, 165, 175, 190, 205.  You will have 30sec to perform the shouldering at each station and then move directly to the next stone.
 
3x500m Row  – all out efforts!  Establish a new 500m row personal best
 
Mo & Ryan during yesterday’s Hero WOD “Wood”

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