168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

January 20, 2010

Wednesday

WOD

15 Front Squats 65% of your 1 rep max.
21 Toes to Bar
12 Front Squats 65% of your 1 rep max.
21 Toes to Bar
9 Front Squats 65% of your 1 rep max.
21 Toes To Bar

For time

For example if your max front squat is 100lbs you should do 65lbs for the front squats,


Greg Watka always leaves a sweat angel at the 6:30 am class and somehow they are like snowflakes in that they are always different-this one was declared ‘typical man’ because of the big but strong buttocks and pin head (all in good fun of course!) Greg works really hard and eats paleo and is seeing huge performance gains and has lost over 20lbs! He had the 20 lb weight vest on this morning for his workout and couldn’t believe how hard life must have been before! Keep up the good work Greg!

While we are bragging up our members- Ann has had an incredible week-she did 10 perfect planked push ups in a row, jumped on the 24″ box and got her first pull up! Great Job Ann!

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  1. sarah lee Reply

    Nettie.. Gregs sweat angel is hot!
    (Sorry Lauren and Heather)

    Ann…Congrats on your first pull-up and all the progress you have been making.

  2. Heather Reply

    Ew, Sarah.

    Dad… from the looks of that sweat angel, you’ve lost a lot more than 20 lbs!! And you might wanna think about workin on those biceps again… your arms are lookin a little scrawny. 🙂

    I miss working out with all of you!

  3. Greg Reply

    Congrats, Ann!!

    And BIG thanks to Mark and Sarah.
    It’s hard to imagine life without C3 now. I’ve got 20 more pounds to go.

    Hey Heather, that’s just my Triceps.. LOL.

  4. Amy Reply

    Nice ass Greg (okay that was weird!)
    Congrats on the progress!!!
    Did my first handstand pushup-have to say it was a bit awkward!
    Sure wish I was closer!

    Amy

  5. Nettie Reply

    FYI – that’s my sister, Amy, not C3Amy!

    Ann – congratulations! You must be so proud of yourself!!!

    Sarah – yup, I’m the lucky one who married the hot sweat angel 🙂

    Heather – WE MISS YOU!!!!!

  6. Mark Lee Reply

    Not C3 Amy took the words right out of my mouth! – The congrats on the progress, not the other part…what?

    Heather what you are doing is so awesome I’ve been getting short updates at the 6:30 class and it sounds amazing! We miss you!

  7. Linda K. Hibbard Reply

    Have you seen or heard about “The Burn Machines?” They are hand-held weighted units designed with 360-degree rotating grips. Some have an “asymmetrical sliding counterweight” to allow for total control and versatility during your workouts. 6 different styles & weights are available; “Speed Bags,” “Cross Trainers,” and “The Ultimate Burn Machine.” Check out all the videos on The Burn Machines on YouTube.com. You can purchase any of the 6 Burn Machine models now, during our Holiday Celebration Sale at 10% off at: http://www.WomensPersonalFitness.net

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