ANNOUNCEMENTS:
We are glad you all love your new home. Here is some quick house cleaning issues we would like to address to make all your experiences enjoyable!
1) Please do not park next to the Rug Store. Those spots belong to them. They are super cool so lets please help them out!
2) All additional programming is meant to be done so as not to impede classes. Please keep all additional lifting / skill to the back of the gym by the rowers. If you need a rig please use the ones by the bathroom doors. We will have a more designated area for this in the coming months but for now lets stick to this and stay organized unless told otherwise by a coach.
3) CORY RULE! All chalk is to remain in the buckets. Please do not remove it at any time, not even a little piece. For some of you work your grip strength, stop swimming in it. Chalk does you no good if its caked on and mixed with sweat as this offsets the purpose.
4) We will be closed this Saturday August 17th due to the WOD Gear Team Series, unless otherwise stated here or on our Facebook wall.
Thank you all for taking note of these adjustments. See you in the gym!
Enjoy the 2013 WOD Gear Team Series Standards Vid!
WARM UP:
3 Rounds
30 Double Unders (60 Singles)
10 Air Squats
10 Push Ups
SKILL:
6 MINUTE EMOM
4-6 Strict Pull Ups
*Use a band if need be. Focus on keeping hollow.
LIFT:
Front Squat
5 @ 65%
4 @ 75%
3×4 @ 80%
WOD:
“C.C. CLASH 13.1′”
FOR TIME: (18 minute cap)
50 double unders (150 Singles)
21 thrusters (95/65) (75/55) (65/45) (55/35)
21 pull-ups
75 double unders (225 Singles)
15 thrusters (115/75) (95/65) (75/55) (65/45)
15 C2B pull-ups
100 double unders (300 Singles)
9 thrusters (135/95) (115/75) (95/65) (75/55)
9 bar muscle ups
POST WOD:
Hip and Shoulder Mobility
