Monday, Oct. 14, 2013 – HOLIDAY SCHEDULE

COLUMBUS DAY: CONDENSED SCHEDULE

6 a.m.

8 a.m.

9 a.m.

4:30 / 5:30 = 5 p.m.

Due to the federal holiday today (Monday), we will run an abbreviated schedule of TWO CLASSES: 8:00 a.m. and 5 p.m. ONLY. We will drop the 6 a.m., 9 a.m. and combine the 4:30/5:30 to 5 p.m. for Columbus Day. Strength work will move to Tuesday. Have a great day off with friends and family!

101313 WOD – COLUMBUS DAY

A. Group warmup

B. Stretch

C. “Cindy”

AMRAP in 20:00 *

5 pull-ups

10 push-ups

15 air squats

>> On-Ramp

AMRAP in 10:00

5 pull-ups / ring rows

10 push-ups

15 air squats

* Hit this benchmark WOD with intensity and full ROM (especially on the push-ups) and go for a new record on the gym records board!