July 7, 2020

In the coming weeks we are going to once again hold skill development seminars for some advanced movements and some traditional exercises that serve as great ways to stay healthy and fit. This Sunday we will be focusing our attention on the rope climbs. We will discuss and get practice with safety and different techniques of the exercise. We will also discuss and practice different drills that can accommodate the exercise as well. So, if you are struggling with your rope climbs please join us on Sunday @8am. The link to sign up for the event is here.

Reminder! We ran into a bit of a set back with our security system for our front door and need to push back the extended hours for open gym start date. We are doing our best to quickly add on those extended open gym hours. We will keep you posted. Thanks for your understanding.

Lift: Triplet EMOM 12- evens 1 ps and 1 srmu. odds 3 shspu.

Wod: With a partner complete a 14 min amrap of 20yd sled push, 20yd reverse sled pull (partner is the weight), 4 bar muscle ups. Every round + 2 bmu. Modifications will be listed at the gym.