Tuesday, May 20, 2014

Tuesday Strength Work and Interval Conditioning!

ANNOUNCEMENTS Murph for Miller: Join the Tri-Cities CrossFit crew for their annual fundraiser on May 23. Details here.

Running For Hope: Sunday June 1st at 8am. Support Scott and his son's Kyle at Hope Children's Hospital in Oak Lawn. Details here.

Competitive Athlete Meeting: Sunday June 1st at 5pm. Guidelines and expectations for all Amp competitive prospects.

Amp BBQ: Friday June 6th, BBQ after the 5:30pm class.

"Battle to Breathe" 5K: Sunday June 8th, $30 in Wheaton. Details here.

Amp Social: Friday June 20th, Girls night out/Guys night out.

Amp BBQ: Saturday June 28th, BBQ after the 11am class

Sox Game: Saturday July 19th, White Sox game with the AmpFam! Chicago vs. Houston.

Amp Softball Game: Saturday July 26th, Amplify Softball game for all members.

"Biggest Loser" 5K: Sunday, August 3rd, $30 in Chicago. Details here.

Amp BBQ: Friday August 8th, BBQ after the 5:30pm class.

Beach Volleyball: Sunday August 17th, Beach Volleyball, end of the summer Amp party.

TUESDAY Strength Work Pull-ups [wmv] Stationary Dips [wmv]

5 Sets Of: • 5-10 Strict Pull-ups • 5-10 Stationary Dips • Rest 2 Minutes

* Weighted movements are optional.

Conditioning 6 Rounds of 30 Seconds On/Off: • Double Unders • Dumbbell Snatch (#70/55) • Lateral Box Jumps (24"/20")

Pull-up Mechanics