I hate gym rules, so I try not make many. We have no late policy, we don’t yell at people for not cleaning up. Everyone respects the gym and the community and we all do our best to keep everyone safe. Works for us!
BUT, there is one thing that we need to do once in a while, that is clean out the cubbies! It is spring and that is supposed to be the time to clean, so here we go! You have the rest of this week to clean out your cubbie. The only thing we will not donate to goodwill or throwout are shoes. That means anything and everything besides your lifting shoes or your nanos must go! This Sunday we will get rid of all the water bottles, shirts, jackets and coats that have not been claimed. You are welcome to bring a water bottle back or your wrist wraps back after we clean out, but we need to figure out what is trash and what still belongs to you awesome exercisers.
Thank you!
Skill WOD
10 min of Handstand work. Get upside down!
WOD
30-20-10
Push Jerk (135/95)
Box Jump (24/20)
Pull up
-For Time-
18 min cap
Competitors WOD
15 min to Work up to a heavy set of 1 Hang Squat Snatch + 1 Squat Snatch
Take 70-80% of your 1 RM Push Jerk and do 4 sets of 5 Unbroken Reps (record heaviest load)
then
Spend the rest of the time working on Muscle up Progression
If you have MU’s
then do
3 Rope Climbs
20 Burpees
Max Muscle Ups
5 min Time Cap
-Score = Muscle ups-