Wednesday, Feb. 4, 2015

“Harness your inner Phil” and he will help you get through any workout. We love Phil and Jenn!

020315 WOD

A. EMOM 6:00

Minute 1: 0:30-0:45 handstand hold

Minute 2: 0:30-0:45 hollow rock

Minute 3: 0:30-0:45 arch rock

B. Strict press

60% x 5

70% x 5

80% x 5+

Subset with 3 x 4 eccentric pull-ups

C. For total time:

Three rounds

10 overhead squats (115/75)

10 pullups

Rest 5:00

Three rounds

10 deadlifts (115/75)

10 burpees over bar

>> On-Ramp

Three rounds

10 front squats

10 ring rows

Rest 5 minutes

Three rounds

10 KB deadlifts

10 burpees

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HAPPY BIRTHDAY, LIANE!

Liane’s birthday is today, Feb. 3

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HAPPY BIRTHDAY, COACH JASON!

Jason’s birthday was yesterday, Feb. 2

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BIRTHDAY POSTS

We love all of you and we want to make your birthday special! Our tradition of writing about each member was lots of fun. But we missed a bunch of you, and it got hard to keep track. Not to mention, one person did a word count on a post and compared it to another member’s birthday word count, then it started to get weird. Ha! All of our members are our favorites! As of 2015, we will post photos only (submissions welcomed) for birthdays. And as usual, you are welcomed to celebrate at the gym via weight vest and/or burpees. Let’s make your birthday a sweaty one!