Wednesday 8/16/2017


Working Kipping Handstand Progressions
MISSING – We are missing a 2xl HERO WOD shirt. IF you took a shirt that was NOT the size you listed on the board next to your name, please bring back the 2XL and exchange it for the size you ordered. We only ordered enough of these t-shirts to give to those that EARNED it by doing 19 HERO WOD’s.
The Importance of More Muscle –  Read More…

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Tuesday 8/15/2017



This is what 530a looked like after “Double Fran”……..Good times!
Dynamic Warm-Up – Mobility
Prepare  for…

A. Skill – Kipping Handstand Push Ups
B. WOD: 
For time
15 toe to Read More…

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Monday 8/14/2017



Reminders – Please do not drop bars, kettlebells or dumbbells on the Green, it puts divot’s in the green which will eventually wear it down. Also, DON’T DROP the Kettlebells or dumbbells, we will start imposing a 5 burpee penalty. Lastly, if you see that a piece of equipment is not working properly, inform the coach so we can get it taken care of. If a monitor needs batteries, let us know so Read More…

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Friday 8/11/2017



HERO T-Shirts are in and we are asking for donations to support a great cause for a fellow coach, athlete and friend! If you finished 19 WODs in July and put your size on the tracking board, you have a t-shirt waiting for you. We are asking for donations for the t-shirt your earned and from anyone else who would like to contribute to the cause “Kidney for Coach”.
Lindsay Hassell is a name we have heard Read More…

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Thursday 8/10/2017


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Today, 615p Striking 30-40 minutes and  20 minutes of Stretching!!

Sylvia G is running ANOTHER 200 Mile Race this weekend. If you want to follow her progress you can find her with Bib #63 at https://www.bigfoot200.com/   The Bigfoot 200 is completely original from start to finish. Runners will explore such varied terrain as the otherworldly Volcanic Mount St. Helens Read More…

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