November 6, 2013

Congrats to Brenda for graduating from the Fire Academy last week and being named Valedictorian of her class.

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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.

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STRENGTH:

Front Squat:

3@ 75%

2@80%

1@85%

3@80%

2@85%

1@90%

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WOD:

Five sets, not for time:

3 Power Cleans

2 Front Squats

1 Jerk

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Fitness: 155/105

Performance: 205/135

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Supplemental Performance Training:

For time:

100 Shoulder Touches

(Against a wall)

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Glute Ham Raises:

5 sets x 5 reps

(Ask a coach to ensure proper form)