Some vacations are over, some are this week and some are next week! Please let your trainer know if you are not going to make it to a class. Copy me in your text in case it’s your trainer that is gone and I can forward the message to the trainer taking the class. So everyone can see, you can sign up on line! I get an e-mail when you sign up on line and you should get a confirmation e-mail too. I can forward these e-mails on to the trainer or they can check on line for themselves. If you are having trouble getting your confirmation e-mails from the website, check your spam folder.

It’s been a little while since I wrote a wod to correspond with the date, but here’s one for you 7-7-14!


MONDAY 7-7-14

AMRAP in 20 minutes:

7 Ring Dips

7 Push Press (75, 55)

14 Sumo Deadlift High Pulls (75, 55)


TUESDAY 7-8-14

10 Rounds for time:

5 Pull-ups

5 Push-ups

Rest 5 minutes

5 Rounds for time:

10 GHD Sit-ups

10 Back Extensions

Rest 5 minutes

2 Rounds for time:

25 Wall Ball Shots (20, 14)

25 Box Jumps (24, 20)



Muscle Snatch


Power Snatch





THURSDAY 7-10-14

5 Rounds for time:

21 Turkish Get-ups (45, 30)

400 meter Run


FRIDAY 7-11-14


3 Rounds for time:

21 Deadlift (185, 135)

15 Pull-ups

9 Front Squat (185, 135)


SATURDAY 7-12-14

Open Gym 8:00 to 10:00

with Jordan Rains this week and next.


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