Congrats Coach Nate and Nicole on the birth of their son, Leo Von Carter. Leo was born on 12/7/2016 weighing in at 6lbs 14 oz and 19 inches long. Mom and baby are doing great. Nicole did her last WOD this last Saturday!
T-Shirts and Hoodies – Order forms will be up today. In order to meet the Christmas deadline there will be a short turn around on pre-orders, Thursday end of business so the order can go in on Friday. The T’s and hoodies are available in YOUTH sizes too. If you prefer, you can email me at firstname.lastname@example.org to place your order by the deadline. There is now a sign up sheet for YOUTH Hoodies and YOUTH Raglan t-shirts with a size chart.
Thursday YOGA with Sara B at 7:15pm
0600 Olympic Lifting.
Prepare to for..
WOD “Duel Threat”
P1 150m Sprint Row
P2 10 KB Swings Red/Green Green/Blue Blue/Yellow
10 Burpees over Partner (5 each)
–Rest 1 Min then Switch–
*Scale weight and movement accordingly to maintain intensity with good mechanics through rounds. Ask your coach for help.
ROMWOD: 18- 22 Minute