CrossFit East Bay ROD @ BIW 091220
Restorative Of the Day

By Maximus on December 19, 2009 9:10 PM | | Comments (1) | TrackBacks (0)

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Restorative Of the Day (ROD) 091220

Untimed:

2 rounds

Run 400 meters @ 2:00 pace or slower
21 Kettlebell swings with a medium-weight KB
1/3 Max Rep Pull-Up
One minute Front Plank
One minute Side Plank Left
One minute Back Plank
One minute Side Plank Right
7 Sun Salutations CFEB Style

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Restorative Of the Day.

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1 Comments

MT
By amieAuthor Profile Page on December 20, 2009 7:13 PM

I dug it--keep it in the rotation.

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Schedule/Rates

Classes daily:
SCHEDULE
Mon 5/6PM
Tue 6PM
Wed 5/6PM: Ironworks
Thursday 5/6PM
Friday 6PM
SatNoon/1PM: Ironworks
Sun 11/Noon: Ironworks


Unlimited Classes + Touchstone Gym Membership $67.00 per month. $100.00 initiation fee, no contract. Drop-In $12.00

Personal Training: $65.00 per hour (package discounts available). Use fee applies for non-members at GWPC. 510.910.2919

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CrossFit East Bay at GWPC *
520 20th Street
Oakland CA
94612
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* some classes at nearby sister facility, Ironworks

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This page contains a single entry by Maximus published on December 19, 2009 9:10 PM.

CrossFit East Bay WOD @ GWPCSquat Snatch 3-3-3-3-3 was the previous entry in this blog.

CrossFit East Bay WOD @ GWPC 091221 is the next entry in this blog.

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Notable Perfomances

2K Row
Andre 6:50 (Club Record)
Deadlift 1RM
Jessica B. 240 - PR
Nina 215 - PR
Lyn 210 - PR
Andrea L. 200 - PR
Rebecca R. 165 - PR
AJ - 400 - PR
Andre - 350 - PR
Daniel - 340 - PR
Su - 340 - PR
John - 305 -PR
Alex 250 - PR
Daniel - PR

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Skill Levels 1-4

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Recommended Products:

Elite Rings

Stud Bar Pull-Up Bar

FitDay Nutrition Software

Purchase the Gymboss Interval Timer

Example: For "Tabata Something Else"

Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.

GymBoss Interval Timer

MuscleDriver USA

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amie on CrossFit East Bay ROD @ BIW 091220
Restorative Of the Day: I dug it--keep it in the rotation.