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STRENGTH
Back Squat, 3-3-3
WOD
Level 1
5 Rounds for Time:
- Dumbbell Thruster moderate/heavy x 6
- Hand Release Push-up x 6
- Jump Rope Single x 40
Level 2
5 Rounds for Time:
- Thruster (135/95) x 6
- Handstand Push-up x 6
- Double Under x 20
ANNOUNCEMENTS
Old Rag Hike!
Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble! RSVP on Facebook
If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.
You can check out this link for more information about the trail:http://www.hikingupward.com/snp/oldrag/.
BSq: 205
WOD: 7:10 @ 125; FS.
BS: 85, 135 x 2
WOD: 10:24 (6 air squats/6 push press @ 75#, 2 abmat HSPUs)
225#
8:11 rx
BS 199
9:06
BS: 3 x 135, 3 x 185, 3 x 185, 3 x 195
WOD: 9:49 (115# thrusters, 40 SU)
BS: 175,185,185
WOD: 10:07 @ 85#, 1 abmat
145
8:11 @ 75# two abmats
BS: 85#
WOD: 9:54 [55#, 2 abmats]
6:27 rx
175
9:22 @ 85
BS: 135, trying to take it easy on the knee
WOD: 8:50? @ 65#, pushups w/ knees on box and 10 single, single doubles.
205
10:20
8:23 @95#, Ring Push Ups
6:10