WOD – July 1, 2015

On-ramp started 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:

8 min. AMRAP of:

Odd minutes – burpee box jumps

Even minutes-DU’s

then,

Review push press

then,

Review jerks

 

Training:

“Get it up”

12 minute AMRAP of:

5 Push press (135/95)

5 Jerks

1 Bear crawl lap

 

 ****Post rounds to comments

 

Optional accessory work – 3 sets of max strict pull-ups

 

 

769 Thoughts on “WOD – July 1, 2015

  1. Tom K on July 1, 2015 at 6:58 am said:

    5 rds +2 (1@115, 4@95)

  2. Mike C on July 1, 2015 at 7:11 am said:

    4 rds + 5 RX

  3. Keith on July 1, 2015 at 12:40 pm said:

    5 + 10

    95#

    I HATE BEAR CRAWLS!

  4. Leanne on July 1, 2015 at 6:40 pm said:

    6+2n@ 75#. Should’ve gone heavier. I anticipated it being a lot heavier. But I still really felt it!

  5. Nate on July 1, 2015 at 9:18 pm said:

    4+3 85#

  6. 6 rounds + 5 at 105#

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