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

REST 1:00

4 Rounds for time

6 Burpee Box Jump Overs

6 Turkish Get-Ups 

50 m Shuttle Sprint

1 comment (Add your own)

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Thu, December 21, 2017 @ 2:56 AM

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