Bon Bons

Last day to let us know if you are coming for dinner on the 16th!

Weekend hours? All green lights! See you this weekend!

This is the last day of benchmark week. As you might have heard me saying around the gym, we are pre-empting the WOD we did last month “Angie” with another “notable” WOD.


3 Rounds
5 X Handstand Push Up – facing the wall
5 X L-Sit Pull-up

Sumo Deadlift

3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 24/20 in
Push Press, 75 lbs
Row (calories)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

*Fitness Version will adjust weight and heights accordingly.