07 01 14

July 4th hours: 9AM, 10AM, all other WODs cancelled.  We will be doing a hero WOD! July 5th, 6th: Regular hours   WOD 07 01 14 A. BP (5@59%,5@68%,ME@77%) +5 lbs to your true 1RM to calculate percentages. B1. Dips (4×10)

12 03 13

Snatch Clinic tonight at 6:00PM! Movement Standards Training highlights from  last week! Here’s what we will be doing through the new year!   WOD 12 03 13 A. Bench Press: (5@59%, 5@68%, ME@77%).  Target 10+ reps. B. Dips: EMOM for 8 min, 3-10 reps.  If 

11 14 13

Russian Subways Now Accept Squats for Payment   Check out the photos that Greg took from the Triangle Invitational! http://www.triangleinvitational.com/photos   WOD 11 14 13 A1. Bench Press: 5×4 AHAP.  Keep loads within 10-20 lbs.  Sub pushups if needed A2.