WOD – June 22, 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:

Bulletproof shoulders

then,

30-25-20-15-10-5 DU’s

then,

Review squat clean

 

 

Training:

“Seashells”

50 Squat cleans (135/95)

4 Burpees EMOM

 ****Post time to comments

Optional accessory work – 3 X 350M Row

 

Scaling Options:

Squat cleans:

  • Scale weight to 115/75, 95/55

411 Thoughts on “WOD – June 22, 2015

  1. leanne on June 22, 2015 at 7:31 am said:

    Seashells- 15:39, RX

  2. Keith on June 22, 2015 at 11:01 am said:

    15:58

    First 7 reps
    125

    Next 3 reps
    115

    Last 40 reps
    105

  3. Kevin on June 22, 2015 at 7:01 pm said:

    11:02, scaled at 115#

  4. Nicole on June 22, 2015 at 9:25 pm said:

    18:30 55#

  5. Mike M on June 22, 2015 at 9:32 pm said:

    14:00 scaled 95#. Brutal!

  6. Maria Goral on June 22, 2015 at 10:34 pm said:

    12:55@75#

  7. 14:45 95#

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