Fitness: Perform 4 ascending warm-up sets then 3x5 across work sets on the Box Squat
Performance: Take 6-7 total sets to work up to a heavy single on the Box Squat. Afterwards perform one set at 80% for 5-10 Reps. Avoid failing, but use two spotters for your heaviest set just in case.
Conjugate Squat e1/6
compare to 6.27.12
As Many Rounds As Possible In 10 Minutes Of:
16 Wall Ball Shots 20lb-10' / 14lb-9'
Post rounds and Rx to comments.
Jay Reingold at Mt. Hood starting point for the 2012 Hood to Coast 200 mile relay in Oregon, aka "the mother of all relays.". Friday - Saturday August 24-25. Finished in 27:47:16, 206th out of 1070 team. (One of Jay's teammates got injured and he had to work double duty, running approximately 26 miles!)
Are you interested in stepping up and joining our team? This race will happen from Sept 28-29 so time is of the essence!
If you're interested please get in touch with Asta Fivgas at astafivgas(at)gmail.com ASAP!
Jim Ryan Wants Your Kids To Golf!
We are hosting 4 clinics at the Brooklyn Golf Center in Marine Park and one golf outing at the 9 hole Riis Park Golf Course. The clinic dates are: Saturday September 8th, 15th, 22nd & 29th from 4-5:30pm And the golf outing at Riis Park Golf Course will be on October 13th from 3:30-5:30pm.
Registration is only $125 per golfer, which covers the 4 clinics and the golf outing.
Golf balls and clubs are available for you to use but if you have your own clubs please bring them.
SFX will provide a golf shirt and hat for the young golfers.
You are responsible for your own child's transportation.
Discounted buckets of balls will be available after each clinic.
Space is limited so spots will be reserved on a first come, first serve basis.
Register at www.sfxyouthsports.com click on register for any of our programs and you will be redirected to our registration website.
SFX Junior Golf is not intended to be a substitute for golf lessons, the program is intended to be an introduction to golf fundamentals and to promote an interest in the sport.
Please contact Jim Ryan at jimmyr72(AT)gmail.com if you have any questions.
See you on the links!
Director Of Golf
SFX Youth Sports
Rowing Lovers/Haters/Knowers Of, Coach Nick says this race was unbelievable: South Africa Wins First Ever Rowing Olympic Gold NBC Olympics
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