Friday, November 8, 2013

Friday Skills and a KB/Row WOD.  Sweet.

Announcements: ZenPlanner: Check out Amplify's new sign-in calendar which will allow members to pay dues online and track WODs. Contact Michaela to set it up; make sure you are online by DECEMBER.

Lisle 5K: Join Amplify in running this 5K on November 24. Wear your "Awesome" shirt and join the fun. Extra shirts are still available!

Olympic Lifting Class: Coach Katie M. starts sessions November 19. This is a 6 week program on Tuesday and Thursdays from 7-8pm. Free to Amp members!

Amplify Food Drive: Lauren B. is helping to lead donations by the white boards in the gym. Food can be taken through Thanksgiving.

FRIDAY Skill Work 3 Rounds Not For Time: • 10 Hollow Rocks • 10 Supermans • 4 Rolls to Candle Stick into Pistol • 4 Muscle-ups or 4 Ring Rows + 4 Ring Dips

Conditioning For Time: 50 Kettlebell Swings (#55/35) Row 1000 meters 50 Kettlebell Swings

 Tips on the Candlestick Roll, with Carl P.