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!