12/2/13 – Monday

Written by Joey Tudela. Posted in Fitness

!! ATTENTION !!

GET FIT CNMI IS NOW LOCATED IN GUALO RAI !!!

THE NEW LOCATION IS RIGHT BEHIND THE MIDDLE ROAD SHELL GAS STATION CLOSEST TO ACE HARDWARE. IF YOU HAVE ANY QUESTIONS OR GET LOST PLEASE FEEL FREE TO CALL ANY OF YOUR COACHES ON THE CONTACTS PAGE.

Monday – Friday730AM, 12PM – 1PM Open Gym, 515PM, & 615pm

Monday – Thursday715PM, On-Ramp Class / Open Gym
 *Open Gym – there will be no structured class (dynamic warm up, strength, WOD), however there will be a coach on duty to supervise while any member can work on a specific lift, or simply do their own WOD. Rule of thumb: Safety First.

Tuesday & Thursday ONLY6AM
*sorry 6amers, we will be incorporating 6AM Monday – Friday once one of our trainers returns from a trip…

Saturday730AM & 10AM ONLY

IMG_7641-2

WOD

A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

B.
For Time:

2 Clean and jerks (155/ 115 #)
1 Rd of Cindy
4 Clean and jerks (155/ 115 #)
1 Rd of Cindy
6 Clean and jerks (155/ 115 #)
1 Rd of Cindy
8 Clean and jerks (155/ 115 #)
1 Rd of Cindy
10 Clean and jerks (155/ 115 #)
1 Rd of Cindy

* 1 Rd of Cindy = 5 Pull-ups, 10 Push ups & 15 Air squats

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