July 15, 2014

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WOD – July 16, 2014

New gym t-shirts will be in at the end of the week!!

Summer celebration Saturday July 26th…..mark your  calendars.  More details to come!

Please remember to wipe down the floor and any equipment prior to leaving the gym!  We do our best to keep the gym clean, but we need your help.  We have purchased disinfectant wipes and have disinfectant simple green in squirt bottles.  Many thanks in advance for your help!




Weighted push-ups (plate on back) – 5 rounds of max rep push-ups at a mod/heavy weight


“Biscuits and Gravy”

For time:


Front rack lunges

wall balls

bar over burpees


L3 – 115/85 and 20/14

L2 – 95/65 and < 20/14

L1 – 75/45 and < 20/14




Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!