04 01 15

A. Prance 1600m B. Seated paper plate swings: 6×80 “Shorty George” to “Truckin” to “Boogie Down” C1. Shadowbox Prance 4 x 800m C2. “Turkish get up” 4×6   OK April Fool’s…the real workout is in comments.   Also – this is not

04 01 14

WOD 04 01 14 A. 1/4 Squats AHAP.  Be sure to stay above parallel as to not hurt the knee. B1. 3×10 reps DB curls in 30 sec B2. 3×15 reps calf raises in 30 sec B3. 3×20 rep supinated

04 01 13

Exciting News folks! We will be making a few new changes to the gym in the next few days: A “No Grunting” Policy: C’mon people let’s not be so noisy! No more dropping weights.  Again, this is too much noise.