Derek is making sure to get his Cash Out in after Thursday’s WOD!
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Reminder: Caleb will be coaching the Olympic lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am!
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WOD

10 Down To 1
Bench Press @ BW
Pick Your Strongman Movement
Bike/Row for 1 Minute

Score is total calories on the Bike/Row.
All 10 rounds must be completed within 30 Minutes.
Rest between rounds as needed, BUT, if you do not finish, your score is however many calories you got in the time.

“Study nature, love nature, stay close to nature. It will never fail you.”

~Frank Lloyd Wright

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June 16, 2017

Saturday June 17, 2017

Derek is making sure to get his Cash Out in after Thursday’s WOD! __ Reminder: Caleb will be coaching the Olympic lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD 10 Down To 1 Bench Press @ BW Pick Your Strongman Movement Bike/Row for 1 Minute Score is total […]
June 15, 2017

Friday June 15, 2017

Happy 70th Birthday Becky! __ It’s Benchmark Friday! __ Benchmark WOD Midline: 3 Supersets of: 10 Barbell Rollouts 10 Glute Ham Raises Conditioning: Compare to 2/17/17 “Jackie” For time: 1000 meter Row 50 Thrusters (45#) 30 Pull-Ups “The future has a way of arriving unannounced.” ~George Will
June 14, 2017

Thursday June 15, 2017

Happy Birthday Mckinley! __ WOD Option 1: “Annie’s on the Run” 100 Double-Unders 50 Sit-ups 200 meter Run 80 Double-Unders 40 Sit-ups 200 meter Run 60 Double-Unders 30 Sit-ups 200 meter Run 40 Double-Unders 20 Sit-ups 200 meter Run 20 Double-Unders 10 Sit-ups 200 meter Run Option 2: OPEN GYM Make up a WOD that you missed, or a WOD […]
June 13, 2017

Wednesday June 14, 2017

Congratulations Ellen and Derek! Emmerson Beth Keller was born Sunday at 3:21. She is 8 pounds 8 ounces and 21 inches long and already such a tough little thing! The whole family is doing great! __ WOD Strength: Building to a Heavy: 3-Position Power Snatch* *Pockes, Above the Knee, Floor Conditioning: EMOM x 12: A) 40 seconds Max Strict Pull-Ups […]