5.7.13 WOD

Hello Athletes!

If you haven't noticed yet our box is looking rather bare.... A friendly reminder that this will be our last week in our current box. Our last day there will beFriday the 10th and we will be having our first day of WODs at the new box onMonday the 13th. We will also be closed on Saturday the 11th but we will be there moving if you would like to lend a hand. If you would like to see that as a Saturday WOD you can! 

Also.... SAVE THE DATE!!

On Saturday the 18th we are having our "community" grand opening/ribbon cutting event from 9-11 a.m.. We would love to have a great representation of our group at this event. We will be doing a WOD during this time. The public is invited to participate in the WOD as well.

THEN..... LATER.......

Starting at 4:00 p.m. till the sun comes up is our box's grand opening party!!

Members, family, and friends are invited to celebrate our grand opening with a bbq, games, and drinks.

Kids are invited to celebrate from 4-7 p.m. 

Also, if members could bring some chairs, and a dessert or side dish it would be greatly appreciated. 

The Box will provide pulled pork, chicken, hot dogs, salad, and drinks.

We appreciate everyone's help in making this new gym opening possible. We could of not done it without everyone's help.

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Strength:
Front Squat

3 sets of 10 reps

At 50%, 60%, 70%

WOD:

For time:

400m Run

21 Toes to bar 

21 Thrusters 75/55

200m Run 

15 Toes to bar 

15 Thrusters 75/55

100m run 

9 Toes to Bar 75/55

9 Thrusters

Note: don't whine about doing to much leg work this week!