A very happy birthday to James Myers! James has been with us for well over three years now and is an amazing presence in the gym. He is always down to try new things and is an exceptional athlete. I have run into James a few times outside of the gym and always find my encounters to be so positive. One of the things I always say: when you ask someone how they are doing, really want to know. You should want to know what is happening with them genuinely. I feel this is the case with James. He wants to hear how things are and is an exceptional listener. He is intentional, which make interactions with him so meaningful, and he helps to make this community great. I hope you enjoyed your birthday, James! See you in the gym.

WARM UP / WOD: (Compare to 7/1/15 & 9/8/15)

10 x 500 M. Rowing Repeats

*First 2 repeats should be easy going, then gradually pick up on round 3. You should be settled in a good pace by round 4.

**You can do this with a partner as well. Your rest time will be slightly longer, but your intensity should be much higher.

***Record your average split time. Male Goal: 1:40 – 1:45, Female Goal: 1:50 – 1:55


3 x 20 Sit Ups w/ Weight Across Chest


Mobilize hips and body thoroughly. Take this time to aid in your body’s recovery.

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