Monday 12.05.16

We sent out invite through Facebook for our Holiday Party! If you’re friends with a member who wasn’t invited please invite them. You still need to sign up on the sheet at the gym even if you accepted on FB, we need a head count. If you dont have Facebook then you definitely need to sign up at the gym!

A more detailed post about the Party will happen  this week.

 

STRENGTH:
EMOM x 12
M1 – 3 strict HSPU (deficit if possible)/4 strict Press
M2 – 10 Step Ups (right leg)@weight if possible
M3 – 5 strict Pull Ups@weighted
M4 – 10 Step Ups (left leg)@weight if possible

 

WOD: “Burn Notice”

AMRAP 90s
Max Pull Ups
-rest 2 minutes-

AMRAP 2
Max Row (meters)
-rest 2 minutes-

AMRAP 90s
Max Burpees

 

**photo of the old gym. literally the whole thing. The squat rack barely fits!! Crazy how far we’ve come. Thanks to all who were there then and are still coming!**

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