Friday 150703

Equipment - Yesterday we found a broken Air-Dyne Assault bike and no one seems to know when or how it broke :-(  If you happen to be using a piece of equipment and it malfunctions, please let one of the coaches know ASAP. By informing us we can put it aside with a note on it indicating it is out of commission and we can also start the process to get it repaired/replaced. 

Holiday Hours:
Saturday we will be having a 6a Olympic Lifting class and a 7a WOD ONLY!
NO Open GYM on SUNDAY!
Enjoy the long Holiday Weekend!

Dynamic Warm-Up-Mobility
Prepare for..

WOD: 15.3 Granite Games Qualifier

Individual

(Pro/AsRx Men, Pro/AsRx Women)

17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
50 Shoulder to OH
50 Box Jumps

Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft
Shoulder to Overhead: Men use 115lbs, Women use 85lbs
Box Jumps: Men use 24in, Women use 20in

Competitors or athletes wanting to improve your Fitness level:
REST, DO Mobility, Recharge and prepare for a great weekend!

 

 

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