Friday, 03.06.15

friday cat

A BIG Welcome to our new members—>Zeb, Colette, Kevin, and Jason!! We are all looking forward to WODing with you! Hope to see you for “Helen” or at Friday Night Lights! 🙂

We will have “StrongMan/StrongGirl” classes this weekend…Strongman activities for anyone will be Saturday @ 7:30am while StrongGirl is just for the ladies on Sunday afternoon from 1:30-2:30! Time to try out something NEW! Anyone welcome!

Olympic Lifting Clinic scheduled on Sunday, March 22nd 1:30-2:30 **There will be NO Barbell Classes scheduled until further notice.

Mobility Clinic scheduled on Sunday, March 29th from 1:30-2:30

**Check out the App-“SugarWOD”…It’s free and we already have 63 members signed up for it! It’s similar to WODTogether where you can input your times/benchmarks/PR’s and comment on other people’s achievements. We will use this instead of the members page on Facebook to report our scores; I strongly encourage you to use this as it’s a way to gauge your progress AND it gives you %’s of all of your lifts as long as you have your benchmark uploaded. Download and check out how it works…OH! It also uploads videos of the movements in the WOD! Very cool stuff so Please check it out and start kicking more @$$ on your workouts! 🙂

Friday Night Lights March 6th 6:30…Anyone welcome to participate or just watch…Some of you experienced your first one this past Friday and I KNOW you felt the Excitement in the air! If you don’t have anything to do Friday, come to the box and watch the Awesomeness! 🙂

March Abs <—-Print me off and work on those abs! 🙂

Ring dips: 4×8 (add wt to add difficulty)

3 rounds
400m Run
21 KB 53/35
12 Pull-ups

Bonus Work
3×3 Negative Pullups, 3×25 butterfly situps, 3x 20 flutter kicks


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