May 10, 2015

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WOD – May 11, 2015

We hope you had a great Mother’s Day!

 

Next on-ramp begins Monday, 6/1/15.  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process

 

Please welcome Kayla, our new physical therapist!  Kayla will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD:

Prep:

accumulate 3-4 min in a squat

then,

5 sets (at WOD weight) of:

1 power clean

1 front squat (2 sec descent/2 sec hold/2 sec ascent)

1 squat clean

rest 1 minute between each set

 

 

Training:

“Klepto”

4 rounds for time of:

27 box jumps (24/20)

20 burpees

11 squat cleans (145/100)

 

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

 

Post time to comments!

 

 

Scaling options:

box jumps

  • sub box step ups

squat cleans

  • scale weight
  • sub power cleans +/- front squat