November 6, 2013
Congrats to Brenda for graduating from the Fire Academy last week and being named Valedictorian of her class.
SUNDAY VETERANS DAY TRIBUTE WOD and BBQ @ 11AM
If you have served or want to honor those who have, join us for a Hero WOD on Sunday at 11am in tribute to our Veterans.
We will also be collecting donations toward the Wounded Warrior Project. Donations are completly optional and not required to participate.
Veterans: Wear a shirt representing your branch of service
Non-veterans: Wear red, white and blue.
Please sign up on Zen so we know how much food to get.
Five sets, not for time:
3 Power Cleans
2 Front Squats
Supplemental Performance Training:
100 Shoulder Touches
(Against a wall)
Glute Ham Raises:
5 sets x 5 reps
(Ask a coach to ensure proper form)