It is that time again! Goal time. You may have noticed the GOALs board has been erased. I would like everyone to think about what goals they are working toward in the gym. It could be a pull up or muscle up or even attending 3 classes per week. We are going to change the layout of the GOALS board a bit. I want you all to have monthly goals. These short term goals will, of course, be getting you toward whatever long term goal you have. Example: if your goal is to do a muscle up, but you aren’t able to do full depth ring dips or you aren’t able to hold a false grip, then your 1 month goal might be to do one full depth ring dip.  Or if your goal is to do one strict pull ups, then your 1 month goal could be to do 1 strict pull up with the one inch band.

Why the switch to short term goals? I see goals sit up on that board for months and months and I think most people have forgotten they are even up there. This is to draw your attention to your own goals so you can achieve them.

REMINDER: Starting this week the 4pm class will be Tues. and THURS. No more Friday 4pm so we can make room for the kiddos.

Tuesday’s WOD:

Overhead Squat

3×3 at same weight.  Do several warm up sets and find a heavy overhead squat for 3 sets of 3 reps (approx. 85%)


4 Rounds (Rx+: 6 Rounds)

12 Wall Balls

8 Ring Rows

*all reps unbroken.

Categories: Uncategorized

1 Comment

Rocio · January 3, 2012 at 12:41 am

I wanna b able to do a stric pull up, otherwise I have to quit… Lol!

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