The long weekend is upon us! A few notes:

WE ARE CLOSED MONDAY SEPTEMBER 2nd. If you show up at the gym, the usual 1KM Burpee Broadjump workout is in effect. To be self-administered and self-admonished if you start slacking. 🙂

Get stretchy with Errol this Saturday at 10AM. MobWOD is back on the menu!

Noon WOD. My 40th Cakeday WOD is going down. I’ve got the scoop on the WOD from it’s creator, Viki. All I can say is, bring some gloves. Gloves you don’t mind getting trashed. Yeah…the more I think about it, definitely bring gloves.

I got a few more requests for short orders, but I still need a few more. Just look how good the shorts bring life to this skinny little bum:

To the workout!


25 Jump Rope Double-unders (Do it)

5 Kipping Hand Stand Pushups or get inverted for 30 seconds


Two Rounds (not for time)
Ring Rows x 10-12 reps
(get as horizontal as possible)
Rest 90 seconds
Good Mornings x 6-8 reps (New to the movement? Keep the load light.)
Rest 90 seconds


Teams of three must complete a total of 3 sets each as quickly as possible of:
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time.  All teammates start on the row . . . which means Teammate B has to wait until Teammate A has complete the 500 meter Row before he/she may begin.  Teammates cannot be performing the gymnastics couplet or the run at the same time.  Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.