A reminder of the schedule changes:

1/ We are closed Monday! Come climb Golden Ears with us!

2/ Errol’s Mobility WOD is now at 10AM on Saturday!

3/ We no longer have an 8AM class on Tuesdays and Thursdays. Expect a poll in the very near future.

4/ As mentioned yesterday, a bunch of us are heading up Golden Ears on Monday morning. Planning on being at the trailhead by 7:30, then starting out at 8. I’m allocating 12 hours to do the round trip. The last time Michael and I did it, we completed it it in 10 hours and that included 2 hours of breaks. It’s a rigorous hike but it is well worth the effort. Join us for a great day! Here’s a few more deets on the trail itself. And here’s a vid from the top when Mike and I climbed it in 2009. Video Link

Finally I just wanted to follow up with a topic that Errol brought up last week; do you know who you are working out with? If you see a new face in your class, please introduce yourself. Remember how freaked out you were when you started here and how much easier and fun it became when you started sharing with someone about how much this sucks? This is your mission today, find someone in the gym who you have not gotten to know a little better and introduce yourself.

 Today’s Workout

Warmup: 10 Minutes Handstand Practice

If possible try these variations

Tech (25 Minutes):

Option A

Pull Up 3 x max reps (chin-up strict)
Bench 1, 1, 1, 1, 1

Option B

2 X 800m Run, 3 minute rest between rounds


15-45 pound Thruster, 30 reps
Short Rope climb, 3 ascents
15-45 pound Thruster, 20 reps
Short Rope climb, 2 ascents
15-45 pound Thruster, 10 reps
Short Rope climb, 1 ascents


75/55 pound Thruster, 30 reps
15 Pullups
75/55 pound Thruster, 20 reps
10 Pullups
75/55 pound Thruster, 10 reps
5 Pullups


75/55 pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75/55 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75/55 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents