Wednesday 141015

Thugs - We were violated yesterday by a criminal who decided to smash in our front door and rob us!  The computer was stolen and I wanted to put you all at ease as far as your client information.  We use Front Desk for our client database and I reached out to Front Desk to verify that all of our clients info would be secured, despite the computer missing.  Front Desk said this, “In order to access your FD data, they would need to know the log-in to your Front Desk site, and even if they did, all credit card data is safely secured and encrypted with the vault which they are unable to access.” We wanted to pass along this information as an FYI and you can determine if you still feel like you need to take different action with your account with us. 

Retest Week -This has been a retest week of 2  WOD’s we did 6 weeks ago. Pull out your log books and take a look at how you did on  “A Total” Max Effort for Monday, “Repeat” for Tuesday.
Be sure to look at your log book to see if you PR’ed the WOD and celebrate your accomplishments or reset yourself. 

Burpee Challenge Day 9

Dynamic Warm-Up-Mobility
Prepare for…

WOD:  “Patch”
10-8-6-4-2

Dead-lift 315/225  285/185  255/153
Burpee over the bar

COOL DOWN

Competitors or athletes wanting to improve your Fitness level:
Start a clock and take 15 minutes & work on goat skill  for quality mechanics.

Nothing extra for this week…focus on max effort  every WOD this week.. 

 

 

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