Daily WOD

Place is coming out awesome!  We’re almost done with everything (I’ll be saying that for the next 5 years!)
We had a record Class size our first class the on Tuesday, all the classes have been crowded the energies been fantastic!
Everyone has been so motivated and on top of all that The Fucking System Cranks!!!!  Like Metallica in Old School when they kidnapped OLD BLUE!

You’re my BOY BLUE!

This place is a Dream come true and you’re all the little people in the a fantasy land
Da Plane Boss Da Plane!  WE got New Members from all over the places near by, let everyone know we moved into town!

We are going to be starting to find our new Maxes next week.
This is important so please pay attention.

STARTING NEXT WEEK, PLEASE PUT YOUR INFO IN WODIFY, IF YOU ARE NOT SIGNED UP PLEASE LET THE COACH KNOW SO WE CAN SIGN YOU UP.
IT’S REALLY IMPORTANT THAT YOU DO SO, NOT JUST FOR YOUR WORKOUTS BUT FOR YOUR ATTENDANCE ALSO.
THANKS A LOT
WODIFY COSTS ME $300 A MONTH SO IF NO ONE WANTS TO USE IT PLEASE LET ME KNOW AND I CAN CANCEL IT.

Skill:

30/30
3 sets each
Hollow Rocks
V UPs
Crunches

Skill:

Hang Power Clean
7 x 2
EMOM

Workout:

Take 65% of your Hang Clean weight and use it for the Wod

10-9-8-7…
Box Jump @30/24
Hang Power Clean (look Up!)
Toes To Bar

The First Class at the New Place!  Which is F’n Sickkkkkk!!

The New Gym is Awesome!!!!!
Did I mention it’s awesome?  It’s freaking Crazy!!!!! HOLLA!!!

We’re almost 100% Complete!!!

Skill:
Deadlift
7 x 2

21-15-9
Cal Bike
Squat Snatch 95/65 (These are full Squat Snatches)
Burpee
Swings @55/35

 

This is it! The last week at this gym before we move on Saturday.  The gym will be closed this weekend, Saturday the 29th and Sunday the 30th.
We’ll be open at the new space on Monday the 31st for normal hours.

*** Remember, the Night Hours have changed at the New Space.  So starting on Monday the 31st the new night hours will be:

3:30 PM
4:30 PM
5:30 PM
6:30 PM
AND 7:30 PM WILL BE OPEN GYM TIME TILL 8:30 PM.

After we move in we’ll be finding our 1 rep maxes again.  We’ll go through all the exercises for a month to finish them all.

Skill:

Back Squat
5 x 5

Workout:

With a Partner
8 Rds each person does 2,000 meters
One person Rows 500 Meters
One person Completes this Complex as many times as possible till the 500 meters is complete
1 Double Swing  55/35
1 Double Clean
1 Double Squat
1 Push Press
1 Overhead lunge each leg
Keep Alternating

Skill
Bench Press
5 x 3
3 Reps EMOM

Skill
Turkish Get up
10 Reps HEAVY

Workout
3 Rounds
5 Min Amrap
5 Pull up
10 Push Up
15 Air Squat
2 Min Rest