In case you missed it on Facebook and on the whiteboard, we just dropped two big announcements:
1) Effective immediately, the first class of the day on T/Th will be 5:30am. This means M-F, the morning class times are: 5:30, 7:00, 8:00, 9:00 & 10:00.
2) We have declared this "Upgrade October"! You can up your membership to the next level (e.g. 2x/week to 3x/week or 3x/week to unlimited) for free for the remainder of the month. So if you've ever thought about bumping your WOD frequency up, now is the time to do it!
Strength: Clean & Jerk
1) Clean & Jerk: 1x2+1 Jerk @60%, 2x2+1 Jerk @65%, 3x2+1 Jerk @70%
2) Clean Pull: 2x2@90%, 2x2@95%
3) Front Squat: 2x5@70%
WOD: For time
1 mile run
4 Rounds for time
6 Burpee Box Jump Overs
6 Turkish Get-Ups
50 m Shuttle Sprint
Posted on Wed, October 8, 2014