Happy November!  Starting on Nov. 6th, which is next TUESDAY, there will be quite a few changes to the schedule.    Here we go:  starting Tuesday there will be 5:15 and 6:15am classes weekdays.  This will replace the 545am.  On Tuesdays and Thursdays there will be an 8am class and NO longer a 7am class.  On Fridays the 7am is bumped by 15mins to 7:15am.  Open gym on Mondays and Wednesdays 7-9am is cancelled and I will find other places for open gym.  We are adding the 7pm class and postponing evening basics for a while.  This will start in mid November and I will let you know.  Please spread the word to your teammates that possibly don’t check this blog.

Also, NO more strength class on Thursdays, only on Tuesdays.  Please keep this class going!  I will be back to teach next week and I expect PEOPLE!  Do you hear me?

Thursday’s WOD:

Strength: Lunge Squats with bar racked on back.  You may use racks.  Work at ~45% of best back squat.  5 sets of 3 on each leg.


1 minute stations, 4 Rounds:  Score is total reps

Sumo Deadlift High Pull  (wt: 35kg/25kg)

Box Jumps  (24/20in)

Row (meters=reps)



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1 Comment

BEEF · November 1, 2012 at 1:06 pm

HOORAY!! for 5:15am! ill be there 11-15-12 and happily ever after!

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