WOD – June 1, 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.





Squat review


2 sets of 3 back squats working up to 80% 1RM




Back squat – 3 reps every 2 minutes @ 80% 1RM x 4 sets




“Crowd Pleaser”

5 rounds for time of:

row 500m or run 400m (choose the option you like LEAST)

15 back squats (135/95)


Post time to comments!



Optional accessory work:

deadlift 5 x 5

8 Thoughts on “WOD – June 1, 2015

  1. orion on June 1, 2015 at 9:07 am said:

    19:47 I think. @RX with a mix 3 rounds run and 2 row.

  2. leanne on June 1, 2015 at 10:25 am said:

    125# for strength portion.

    17:23, RX, running

  3. Tom K on June 1, 2015 at 1:21 pm said:

    18:24 (4 rds – 2 1/2 @135, 1 1/2 @ 115) with row.

    Just didn’t have a 5th rd in me

  4. Nate on June 1, 2015 at 7:13 pm said:

    135# for strength portion

    21:something run / 95# from the ground

  5. Becky K. on June 1, 2015 at 9:22 pm said:

    135# strength. 19:45 RX with rowing

  6. Mike Morgan on June 1, 2015 at 9:39 pm said:

    20:56, 125#, rowing.

  7. Emily B. on June 2, 2015 at 10:00 am said:

    21:00 Rx w/rowing – 135# for strength

  8. Maria Goral on June 7, 2015 at 10:35 am said:

    135# for strength
    21:43 Rx w/rowing

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