Workout of the Day “Elizabeth” 21-15-9 Squat Cleans Ring Dips … Cashout 100 True or Ring Pushups. 5 Ring Pullups each time you break set or form

Lots of new faces this month – make sure you introduce yourself to any new additions to your group. We just had 10 people graduate from our Foundations course and several more from our private sessions…be a leader and take someone under your wing. Mallory. T. Fred on a strong clean pull Workout of the

Congratulations to Luke & Marcie for placing 1st in the team competition at the 2012 Garage Games – War of the WODs. Also big shout out to Greigh Lewis for placing 3rd in the Scaled Women’s Division! We’re very proud of everyone who competed – especially if this was your first competition. Looking forward to

No classes Friday Afternoon – Saturday’s classes normal schedule. Sunday – Closed Here’s one for all of you competing up in the Garage Games this weekend! Workout of the Day 10 sets of 5 Push Press @ 75% *Follow up each set with 5 Pullups* … AMRAP 12 Minutes w/ a partner Max Distance Row

Workout of the Day 1RM Snatch 1RM Clean & Jerk 1RM Front Squat

NOTE: There will be no afternoon classes this upcoming Friday. We’ll be up in Greensborogh for the Garage Games – come support! Workout of the Day “Nate” AMRAP 20 Minutes 2 Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings – 2 pood – 5 Rounds 15 Burpees 15 Kettlebell Swings 15 V-Ups 15 Slamballs 30 Double-Unders