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:
Pull-up progression
then,
30 sec max double unders EMOM x 7 min
Training:
“Heat Wave”
21-15-9-6-3
wall balls (20/14)
pull-ups
**25 double unders after each round
Post time to comments!
Scaling options:
wall balls:
- use a ligher ball
pull ups
- sub jumping pull ups
- sub ring rows