May 18, 2015

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WOD – May 19, 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.





Bulletproof shoulder complex



OHS 3,3,3,3,3,3 (perform 2 warm-up sets with light weight then, start first set of 3 reps at 65% 1RM.)




“Yellow Grass”

For time:

50 Burpee box jumps (24/20)

50 OHS (75/45)

Post time to comments!



Accessory work (optional):

3 x 50 DUs or attempts





Scaling options:

Burpee box jumps

  • scale to step ups

  • scale to a lower box


  • scale weight as needed

  • sub front squats