Missing….One out of shape dude. Answers to the name “Brian”. Not urgent. His replacement is pretty cool.

Great job Brian!

Note! We are no longer running a Group WOD at 7:30PM on Friday evenings. We have seen a huge decline in numbers for the late Friday evening classes. Don’t blame ya! You are still welcome to come into the gym at that time as we will be running a Foundations Class at this time.

Today’s Workout:

“Rest Day!”

Your Choices are (As always, check the whiteboard for “Fitness” and “Performance” versions):

Day 1


Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Day 2

5K Run

Day 3

Clean & Jerk 1-1-1-1-1-1-1

For Time:
50 Double Unders
40 Kettlebell Swings 1.5 pood
30 Burpees
20 Hang Power Snatches 95 lbs
10 10 m Shuttle Runs
50 Double Unders
40 Wall Balls 20 lbs
30 Box Jump (24 in.)s
20 Sumo Deadlift High-pulls 95 lbs
10 10 m Shuttle Run