May 13, 2015

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WOD – May 14, 2015

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/warm-up:

3 sets of:

10 box step-ups

10 barbell good mornings

10m high knees

10m butt kicks

10 strict pull-ups/negatives

10 ring/box dips

 

Training:

“Slow Twitch”

row 2000m

50 Russian KBS (1.5/1)

run 1 mile

 

Post time to comments!

 

 

Scaling options:

General

  • scale WOD distances/reps (row 1000, 25 KBS, run 800m)