Thank you to all those who are keeping the doors open this week! To the rest of you, sign up early for classes. Each of those with a key have access to the list of people who have signed up and will come if you come! If you can’t make it please let them know in plenty of time so they don’t waste a trip in for nothing. You should have the list of numbers on the board to call or text them, not me. And please pray for Phillip and Dawn while you miss us.

I’ve tried to make the WODs simple enough to understand while still being challenging to do. Have fun with them and scale like you know you should. And, don’t take it easy when you know you shouldn’t!! The Open is right around the corner and we need to be ready for anything and everything that could come our way. For those of you that haven’t signed up for the Open yet, you still have time, but don’t put it off too long and forget. Here is the link again:

MONDAY 1-29-18
Strength WOD: Deadlift
For time:
Snatch (115,75)
Box Jumps (24,20)

TUESDAY 1-30-18
For time:
10 Bar Muscle-ups
25 Thrusters (75,55)
1,000 meter Row
25 Thrusters
10 Bar Muscle-ups

AMRAP in 20 minutes
10 C2B Pull-ups
15 Push-ups
20 Alternating Pistols
*after every 3rd round Run 400 meters

Strength WOD: Bench Press
For time:
200 Double Unders

FRIDAY 2-2-18
For time:
15 Good Mornings (45,35)
20 Burpees
25 Sit-ups
50 Double Unders
25 Evil Wheels (45,35)
20 Mountain Climbers*
15 Jumping Squats
* 1 right + 1 left = 1 rep

Open Gym from 8 to 10am.

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