Reminder - Monday, July 21st, 2025

Reminder

Just a reminder that we have the Michaela Breeze Olympic Weightlifting Seminars happening Monday night, the first seminar option is at 5pm and the second at 7pm. There will not be a 6pm class tonight due to the seminars.

We hope many of you took the opportunity to register for this seminar and learn from one of the most respected Olympic Lifting Coaches in the business. This is your last chance to register. Don’t miss this opportunity.

We will also have Michelle from Hair Strong in the facility for both the 9:30am class time and the noon class time. Michelle is a rep for Hair Strong bands. Michelle is attending the Michaela Breeze seminar as well, and thought it would also be the perfect opportunity to also pop in with Hair Strong Bands and set up for anyone who might be interested in purchasing.

Also a reminder that this week trackNITE is on Tuesday at 7:30pm at CCI, not on Wednesday.

Monday, July 21st, 2025

Focus:

Tempo Front Squat
(Tempo 3 sec down - 3 sec hold at the bottom - 1 sec up)
3 - 3 - 3 - 3

WOD:

For Time: ( Fast and Heavy )
21 DB Thrusters
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run

* This was the first ever workout programmed on dotcom it was programmed on Feb 10, 2001. ( No weight was set the workout notes were: Workout Note "Thruster" is a deep front squat to a push press all in one explosive movement. Time routine from start to finish. Ranking is a composite of load used in "Thruster" and total time. Submit body weight because load value is based on percentage of body weight.

While we will just score the workout based on time. The above were the workout notes that went on Dotcom with this workout back then.

Check back each night at 8pm for the next days WOD .
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