June 22, 2015

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WOD – June 23, 2015

We have a visiting coach offering a deadlift seminar on Thursday 6/25 from 5:30-7:30 p.m.  4:30 p.m. class will still be on as scheduled, but all other evening classes will be canceled.  We encourage everyone to attend.  Cost is free and he just asks that you purchase one of his t-shirts to help him continue to travel and share is knowledge.

Next on-ramp starts Monday, 6/29.  Tell your friends!  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:

Review OHS

then,

OHS 3 X 10 with an empty barbell

Strength:

Weighted strict pull-ups; max reps for 4 sets

 

 

Training:

“Bacon and Eggs”

14 Min AMRAP of:

Run 200M

7 C2B pull-ups

7 OHS (115/85)

 ****Post rounds to comments

Optional accessory work – Turkish get-ups, 2 X 5 reps each arm

 

Scaling Options:

Pull-ups:

  • scale to kipping pull-ups

  • scale to jumping pull-ups

OHS:

  • scale to (95/65, 75/45)