May 19, 2015

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WOD – May 20, 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.





EMOM for 10 min of:

Odd – 3 Muscle ups

Even – 15 Wall balls (20/14)




“Stare Down”

For time:

50 Sit-ups


10 rounds of:


6 Power Cleans (135/95)

9 Ring Dips


50 Supermans



Post time to comments!



Accessory work (optional):

3 x max rep strict pull-ups





Scaling options:

Muscle up

  • 2 – 3 pull ups/2 – 3 ring dips = 1 muscle up


  • sub off a box or in downward dog position on floor

Power Cleans

  • scale weight as needed to be able to perform first few rounds unbroken

Ring Dips

  • Use band or perform dips using box