Monday, July 19, 2010
Strength (Total):
- Warm-Up Sets: 5 x 40%; 5 x 50%; 5 x 60%
- Work Sets: 5 x 65%; 5 x 75%; 5+ x 85%
Met-Con:
3 Rounds
- 200 meter Row
- 10 Burpee Dumbbell Thrusters (20lbs./30lbs.)
- 10 Knees-to-Elbows
- 20 Walking Lunge Steps
Comments
Comment from dana
Time July 18, 2010 at 10:32 pm
Yay! not for your fridge, but I’ll be there ~8:30….unless you’re planning on being there w/ the 5:30am group! 
Comment from dana
Time July 19, 2010 at 7:47 am
1) For some reason, I could NOT scare up interest at work last week that I had climbed an unknotted rope 18 times!!!! Can you believe that some people rolled their eyes at me?!
2) On Friday Colleen posted a new race-madash.com(?) (too much in a hurry to look right now). This is an absolute MUST for us!!!!! Let’s do it! It’s like a crossfit dream fun run. I’m especially looking at you, Amy and Ingrid, who had to miss the last group field trip!!
Comment from laurie
Time July 19, 2010 at 10:50 am
I think Doug may let me do that race Dana!! Check it out folks and see if you are interested in trying it out!!
Comment from laurie
Time July 19, 2010 at 11:03 am
here is the site again if you need it:
http://www.metrodash.com/atlanta/
Comment from Farmboy
Time July 19, 2010 at 4:15 pm
Laurie will not be participating in this race. September 1st is the cutoff!
Comment from Dave
Time July 19, 2010 at 4:32 pm
Anyone up for a half marathon in NOV here at Chateau élan?
Comment from laurie
Time July 19, 2010 at 6:51 pm
Whatever. . . . it is like 4 days after your “cut off”. . . .
Comment from dana
Time July 19, 2010 at 7:08 pm
Four days!!!!!! 
I don’t think so about the half marathon….but you GOTTA do the metrodash!!!
Comment from Cyndi
Time July 18, 2010 at 9:44 pm
Hey, I have to be there early again tomorrow. The fridge guy has to come back and fix it right this time!