4MAY2015

4MAY2015

ANNOUNCEMENT:

101/Beginner Class May 5th at 8am or 7:15pm. Know someone who wants to join? Did you know if you refer them, you get 50% off your membership when they sign up for a month monthly membership!! 

May 9th at 1pm Kettle bell Class, come learn how to improve your swing. Learn the basics of the kettle bell, and the proper mechanics. Only 6 spots left!

Sweatshirt signs ups are going on now, we have a new catalog due to the other one being discontinued. Make sure you take a look and see what new styles there are! 

SKILL:

3 ROUNDS: For quality

  • 5 Strict Handstand Push Ups with Wall from deficit (Scale: Pike Push-ups, Box HSPUs, Negative HSPU)
  • 10 Strict Bar Pull Ups change grip each round (if still doing bar pull-ups, make sure your do a negative from the top)
  • 15 V Ups

WOD

4 rounds for time of:
2 rope climbs
100-ft. sprint
4 reps squat cleans 225/135
100-ft. sprint

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