Thursday July 24th we will holding a Rowing Seminar at the gym. Look for details next week. If you are looking to get a step up in your game and really LEARN how to row, you will not want to miss this one. $10 bucks at the door.
USAW sanctioned Kilo Open is July 19th! Get your Lift on! Information and registration click here! If you are attending we need to be registered NLT tuesday at noon.
Summer Slam Registration is closed for the Rx division but we still have plenty of spots for scaled mens and women’s. Sign up under our events page.
August 2nd Squaw Creek
August 9th 2nd Annual CF2.2 Bike Ride more info to follow
Also we are looking for someone to fill child care spots at 0930am, incentives on memberships are available please email us at firstname.lastname@example.org if interested.
We had a great turnout as always for our Bring A Friend Saturday, thank to all of you that continue to show support and bring people in to our great gym. Keep up the good work by all. Thank you.
Gold: 5×2 @ 60% Snatch (technique work). 100m Pinch grip WALK (10/15), 21 Pull Ups, 100m WALK, 15 Pull Ups, 100m WALK, 9 Pull Ups
Silver: 5×2 Snatch (technique work). 100m Pinch grip WALK (15/20), 21 Jumping Pull Ups, 100m WALK, 15 Jumping Pull Ups, 100m WALK, 9 Jumping Pull Ups
Endurance: 5x25yd Sprints then 5x30sec Speed Box Jumps
Post WOD : 3 X 50 Hollow Rocks