June 25, 2015

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WOD – June 26, 2015

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 C&J

then,

Max HSPU (30 seconds on/30 seconds off) x 10 mins.

then,

50 box jumps (24/20)

 

Training:

“Grace”

**Benchmark Friday****

(Work in pairs so each partner can provide peer coaching and assist with rep counting. Help one another out!)

30 C&J (135/95)

 

 ****Post time to comments

Optional accessory work – Handstand walk progression x 10 mins