Wednesday, Aug 6, 2014

New schedule is in effect. The following classes have been added (all of these classes count as a class if you are on a Gold membership):

• Sun Open gym from 12pm-1:15pm
• Monday Barbell Club 8:30-9:30pm (note – you may only sign up for ONE weekday Barbell Club every week, no exceptions)
• Wednesday Skills Class 8:30pm – 9:30pm. This will be a chance to work on double unders, kipping (pull-ups, HSPU, toes to bar), muscle ups, etc. We will work on 2 skills each week, which will be posted to the WOD page with the Wed WOD.

We are less than 3 weeks away from our summer BBQ and AM vs. PM Throwdown! To make sure we have enough food (free for members, $10 for friends), please click here to RSVP on Facebook by this Sunday.
Calling all competitors! If you have the ability to at least FX all WODs and RX some or most of them, sign up here if you’d like to compete in the AM vs. PM Throwdown.
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Skills class at 8:30pm will cover kipping pull-ups and double under technique and practice
WOD:
Technique: Rope climbing
Fitness & performance:
“31 Heroes”
 
The 31 Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community.
 
Men and women from all branches of our armed forces give their lives every day in defense of our freedom, sometimes with minimal recognition for their sacrifice or their family’s sacrifice. The events of August 6, 2011 drove us to recognize our responsibility as Americans to take care of the surviving families of this particular tragedy, but also to take action in support of all families of our fallen military heroes. Thus, the 31 Heroes Project was born.
While you do not have to donate to come do the WOD, we would request you donate $31 here. All proceeds benefit the Navy SEAL Foundation. You’ll receive a “31 Heroes WOD” tshirt for your donation.

AMRAP 31:

• 8 thrusters, 155/105
• 6 rope climbs –  REMEMBER YOUR TALL SOCKS
• 11 box jumps, 30/24

*Teams of two, one buddy runs 400m with 45/25 pound plate