Thank you to everyone who came out to our 7-year Bday Celebration yesterday! And a special thanks to everyone (members, friends, and family) who has helped us grow and shaped us into the gym that we are since it all started in 2009. We are looking forward to many more years to come!
Special shout-out to Jaclyn from BBQ Exchange for the delicious food, and Seth Berkowitz for hooking us up with some great beer! Thanks, everyone!
STRENGTH
Back Squat, 4 sets of 5 reps
Notes: Shoot for 70-75% for each set, or build as you are able.
WOD
Level 1
AMRAP 10:
- Goblet Squat (45/25) x 12
- Burpee x 9
- Dumbbell Hang Clean and Jerk x 6
Level 2
AMRAP 10:
- Front Squat (135/95) x 12
- Lateral Bar Burpee x 9
- Hang Power Clean (135/95) x 6
- Shoulder to Overhead (135/95) x 3
135/185/225/245/255
3+6rx
BS: 140#
WOD: 4 + 12 (65#, burpees to parallettes on top of 25# plates)
how are you still doing this?!
165#
4+7rx
3+16 @115#
BS- @ 143# but just above parallel
WOD- 4 + 21 w/ 75#, regular burpees
BS: 105×2, 115×2, 120×1
Wod: 3+5 (85# FS & HPC; 20# db for s2oh…slept weird, next hurt)