HAPPY BIRTHDAY DEMIAN Skill WOD Kipping Pullups WOD Partner “Fran” You and a partner will complete the following: (You cannot move onto the next set until you and your partner have completed both the pullups and thrusters) 21-15-9 Thrusters 95/65 Pullups Run 800 Meters at the end. Must run this together with your partner.
Big thanks to Run Gr8 and Complete Nutrition for coming and supporting us at our Open House! Seven rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps 10 Ring dips
“Nancy” Five Round For Time: 400 Meter Run 15 Overhead Squats (95/65) Complete in as short a time as possible.
The Admiral 3 rounds 20x Burpee pull-ups 20x Front squat (155#/105#) 20x Box jumps (24/20 inch)
Matthew after the ball fest today! Way to finish strong! 10-9-8-7-6-5-4-3-2-1 Body weight Dead lift Toes to Bar (between each round run 200m) Make Sure to dress appropriately. It may be a little cold especially in the morning.
7 rounds, 21-18-15-12-9-6-3x reps Wall ball (20#/14#) Ball slams (30#/20#)
Strength WOD Bench Press 5-5-5-5-5 Skill Practice Power Cleans Max rounds in 8 minutes 3x Bench Press (body weight) 5x Power clean (1.5x body weight)
As the gym nears completion and will soon be opening its doors, we wanted to inform everyone of the first promotion we will be holding. With all new members joining the gym in first week, April 2-7, all members will receive a Founders Pricing special. This pricing is a $70/month LIFETIME promotion! We also understand that Read more about April 2, 2012 Grand Opening[…]