Call Us: (918) 706-5581

MONDAY – 8.25.2014

25
Aug

MONDAY – 8.25.2014

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Vital484

STRENGTH
Deadlift
5 x 4 @ 75% of 1 RPM

WOD
RX
4 Min AMRAP
Buy In: 100 M KB Run
10 KB Step Ups 35/55# 20/24″
10 Sit Ups

– 90 Sec Rest –

4 Min AMRAP
Buy In: 100 M KB Run
10 OH KB Lunges (5L/5R)
10 Pull Ups

– 90 Sec Rest –

4 Min AMRAP
Buy In: 100 M KB Run
10 Goblet Squats
10 Hand Release Push Ups

CFV, what a great weekend thank you for everyone who rolled out for Conquer the Gauntlet. It was so great to see everyone helping each other get through the obstacles and encouraging each other. We were a community helping one another. Please carry that over to your one hour in the box, it’s awesome to watch you all cheer and help one another through a really challenging WOD.

Our Community is so important and I can’t tell you how many times people from visiting boxes have told me we have one of the best they have been in. Keep it up and we will continue to grow in the right direction.

We’ve got some big changes going on in the coaches department!! We want to welcome back coach Brian Hughes he will be coaching the 6:30pm Monday and Wednesday. Some of you have already met coach Bobby Williams he will be coaching 5:30am Tuesday and Thursday. We want to welcome back coach Elly Vosburgh who’s coaching schedule has yet to be determined and coach Colby DeWeese  who will be coaching the Tuesday and Thursday noon classes.

These coaches are amazing athletes and I fully trust each and everyone on of them. They are experienced at what they do and only have your best interests at heart.

Have a great week stay hydrated and drive the intensity into your WODs, because  if you Cry in the Dojo you will 
Laugh on the battlefield (Thanks Toby DeWeese for that one)

PH

 

 

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