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Balance Gym - Thomas Circle
1111 14th Street, NW 
Washington, DC 20005
Phone: 908.246.7840
Main Gym Phone: 202.216.9000 
E-mail: danielle@balancegym.com

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E-mail Danielle at danielle@balancegym.com for pre-registration and availability. Purchasing online will not guarantee you a spot until you are confirmed. 

JANUARY: 
Sunday- 1-4pm: 1/5
Sunday- 1-4pm: 1/12

Sunday- 1-4pm: 1/26

FEBRUARY: 
Sunday- 1-4pm: 2/2

 

 

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"If you really want to do something, you'll find a way. If you don't, you'll find an excuse."

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Beat the Streets - Sept. 28 at 10 AM
« Tuesday, January 12, 2010 | Main | Sunday, January 10, 2010 »
Monday
Jan112010

Monday, January 11, 2010

WOD for Monday:  

Thrusters 3-3-3 (work up to max effort- by last set)

"Fran"

21-15-9

Thrusters

Pull-ups

(95/65lbs)

 

3 sets of 10 Leg Raises

 

Tracking progress...

Just a reminder to record your (weights, times, work performed) in your workout logs.  I will be using this data to input in the PR charts found under Trainee Results.  I can not emphasize enough how important it is to track your progress.  The more specific you can be in your log books, the better.  The PR charts will be an important reference for the coaches and for you.  Depending on the objective of the strength component, having knowledge of your prior lifts will enable you to warm-up more efficently and benefit more in your strength sets.

Also, please post your times in the comment sections. 

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Reader Comments (4)

Thrusters WU 5 x 45, 5 X 65
3 x 135, 2 x 140, 3 x 135

FRAN
12:55 as rx'd

January 11, 2010 | Unregistered Commentermatt t.

FRAN - 5:19 as rx'd

January 11, 2010 | Unregistered CommenterRyan P.

Fran- 3:54 as rx'd

Great work Matt!

January 11, 2010 | Registered CommenterDanielle Dionne

Fran - 12:54

75 Lbs. Jumping pull ups.

January 11, 2010 | Unregistered CommenterMatt F.

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