July 17, 2014

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WOD – July 18, 2014

It’s T-shirt Friday!!  We will receive new tees and tanks later Friday afternoon and will have them in the gym for sale starting Saturday morning.  Price is $25 each.

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!




Legless rope climbs x 6 ascents


Review KB snatch, KB C&J, KB goblet squat



5 minutes of single-arm KB snatch and 2 laps around the rig (farmers carry)

rest 2 minutes

4 minutes of single-arm KB C&J and 3 laps around the rig (suitcase carry)

rest 2 minutes

3 minutes of 2 handed American KBS and 4 laps around the rig (suitcase carry)

rest 1 minute

2 minutes KB goblet squats and 5 laps around the rig (suitcase carry)

rest 1 minute

run 400m (200 m forward / 200 m backward) without kettlebell

Score is total time and total reps!


L3 – 2/1.5

L2 – 1.5/1

L1 – 1/.5


We last did this WOD on 3/13/14




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!