June 4, 2015

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WOD – June 5, 2015

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.

 

Kayla, our physical therapist, 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:

Run 1 mile

then,

spend ~10 minutes working on ankle and hip mobility.  Don’t over stretch!  Find a comfortable end range of motion for your hips and ankles and work in those positions to prep for “Karen.”

 

 

Training:

Benchmark Friday!

“Karen”

For time:

150 wall balls (20/14)

(last completed 12/12/14)

Post time to comments!

 

 

Optional accessory work:

CRY!