Happy Birthday To Ainslie -- Wear Neon

Ainslie has requested that everyone in the 4:30 class please wear your best neon inspired outfit. Its her birthday and I can't argue with that. So if you got some neon than rock it out.

Reminder that Chris's Olympic lifting class is at 6pm, cost is $10 for members, $20 for non.

Wednesday Workout 
4 rounds for time w/t 3min break between rounds
500m row
400m run

Your score is your time minus your rest periods

Tuesday Leaderboard
Ladies:
1. Ains 11 + 5
2. Roe 11
3. Robyn 10 + 1
4. Jenny  7 + 15
Men:
1. Scott 13 + 14
2. Solo 12 + 9
3. Arash 10
4. Patrick 9 +5
5. Geoff 9

AMRAP

Tuesday Workout
Strength:
Overhead Squat 5x3
WOD:
Round in 15min
5 Overhead Squats 75/55
5 Barbell Lunges 75/55 -- per leg
5 Thrusters 75/55 

Weight is light for this workout but the reps are also low which means you should be able to get through a few rounds unbroken before things go south. Enjoy.

Leaderboard to follow

Happy Monday Boyz and Girls

Hope everyone enjoyed their weekend and are looking forward to a big week of training. We are going to do a .com workout from a day or two ago. This is a short sprint workout to end our day.

Tech:
Tall Squat Clean -- spend about ten minutes on working with this skill.
Squat Clean -- Work up to heavy single
WOD: 
7 rounds:
10 wallballs
10 pullups

Team WOD tomorrow

To be announced at class. Need to see how many peeps we got. Should be a fun one, come on down.

Rest Day / Make Up Day

Three good workouts this week to chose from for tomorrow. If you have done all three than come stretch or enjoy the last day of sun for a while.

Chris Schaalo will teaching the evening sessions tomorrow night. Be kind to the little fella...hahaha.

Michael Leaderboard
Ladies:
1. Ains 21:38 full GHD
2. Annie 21:39
3. BB Guns 22:27
4. Hattie 23:03
5. Bombshell 23:59
5. Robyn 24 ( I screwed up her time) Full GHD 
Men:
1. Marko aka "the Mayor" 19:45 (first leadeboard and a victory to boot. Nice work buddy)
2. Twisto 21:42
3. Dave 22:35
4. Banana 22:43
5. Solo 24:05 Full GHD 
5. Nick 24 ish Full GHD

Michael -- Olympic Lifting Class tonight at 6pm

Reminder that Chris Schaalo is teaching his Oly lifting class tonight at 6pm. Cost is $10 to Lions members, $20 to non members. 
 
Tech: 
Handstands -- Play around with them
WOD: 
"Michael"
3 rounds for time
50 situps (Full GHD if you want to add to the challenge)
50 back extensions
800m run
Post:
Big Stretch

Tuesday Leaderboard
Ladies:
1. Annie 3:16
2. Ains -- forgot to put time
Men:
1. Solo 3:13
2. Nick 3:42
3. Dave 4:14
4. Arash 4:14

Classic Lions WOD but with new weight

Most of you have tried this workout. Either in your elements sessions or in the gym. However I am upping the weight.

A. Above the knee squat clean + full squat clean 80% of your 1RM x5
B. Ring Dip Ladder
C.
5 rounds for time:
5 SDHP 135/95
10 squats
15 lunges