August 20


New Free intro hours start at 6am on Thursday and Friday’s, you can direct anyone to sign up in our Zen Planner under Free intro class or have them email Josh directly at

So I just want to make sure everyone understands what position and how to use each of our staff to help you with any needs that you may have. 

If you have any sales or membership questions or leads please direct all emails to Josh at

If you have any questions regarding payments, refunds or anything to do with transactions of funds please direct all emails to Kerry at 

If you have any ideas about events or would like to set up events or pass ideas for us to do please email Tom at

Finally anything and everything else you might have a question about please feel free to email me at, if we cannot find you an answer we will do our absolute best to get an answer to you. 

Rx: 3×2 Overhead Press @ 8RPE then 3×2 Push Press @ 8 RPE. The, 10x100yd Sprints.

Gold: 3×2 Overhead Press @ 8RPE then 3×2 Push Press @ 8 RPE. The, 10x100yd Sprints.

Silver: 3×5 Overhead Press @ 8RPE then 3×5 Push Press. The, 10x100yd Sprints.

Endurance: 1.5mile run

Post WOD : 5 X 10 GHD Situps

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22 Responses to August 20

  1. Richard Feek says:

    I thought that we were metric?? Surely that should be 100m sprints!

  2. Ben says:

    Rest while you run!

  3. Jessica Boyle says:

    WOD&POST: done

  4. Shawn Stimmel says:

    Sprints done at home. Just as I remember them – the first 5-6 feel good and then it gets tougher.

    No lift, sore still sore from this weekend’s comp.

  5. Brad says:

    Lift 70k OHP 3×2
    80k PP 3×2
    10x100m sprints. Really enjoyed and needed this workout. Especially enjoyed beating Seth (MULTIPLE TIMEs). Well ok maybe only 3 and he might have slipped on the sand at the start or caught an elbow:)

  6. Jamie says:

    OHP @ 35k
    PP @ 45, (50)
    WOD Done

  7. Ben says:

    Lift : OHP @ 60, PP @ 70K…Felt REAL heavy today

    WOD : I’ll do these all day over running 400’s, 800’s and miles…

  8. andrea says:

    ohp: 30k / pp: 40k
    wod: done.
    post-wod: stretching. i remember how sore i was after the last time we did sprints…

  9. Craig G says:

    Another fun day today and nice to get outside. Besides Tommy cheating of course which Nick has photo proof of. :)

    Oly Program Week 4 – Jerks
    10×1 Jerk Complex(1 behind the neck + 1 left split jerk + 1 right split jerk) @ 40k
    10×3 Split Jerk @ 50k
    7×1 Front Squat + Jerk Complex (3 front squat + 1 jerk) @ 50k
    100 Alternating jumping lunges

    3×2 OHP/PP @ 50k / 70k
    WOD: 10x100m sprints
    Post WOD: 5×10 GHD
    Butterfly Pullup skill work – closer to dying fish in its last throes pull ups

  10. Symon says:

    OHP: 70
    PP: 90

  11. Dana says:

    OHP @ 35k
    PP@ 45k

    WOD and PostWOD: done

  12. MJensen says:

    10 × 87 m runs
    3 1/2 hours of meetings. Legs do not work.

  13. Aimee jones says:


    Wod. Done.
    Post wod. Done.

  14. Gary Moore says:

    OHP-40, PP-45. Shoulders are feeling a little sore
    Wod: Done

  15. Alicia Unkrich says:

    OHP: 35
    PP: 45,45,50
    Wod done

  16. Chris says:

    OHP: 60
    PP: 90

    WOD: done
    PostWOD: done

  17. Erin K says:

    OHP: 45(2) 40(1)
    PP: 55(2) 60 (1)
    WOD: Done w/ Tom.
    Post WOD: done

  18. Janine says:

    OHP 20k / PP 27K

    WOD: done, though this body was not built for speed.

    Post WOD: only got in 25 GHD sit-ups

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