Monday – 170313

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Announcements

  • Physical Therapy TONIGHT!!!
    • Dr. Ed Bloom will be in the gym tonight (3/13) from 6-8pm offering screens, dry needing, graston and more.
    • Screens are FREE, dry needing and graston are $15, graston only is $10.
    • Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot between 6-8pm.
  • Ferris Frenzy VII
    • Join us Saturday, March 25th to row your butt off and raise money!
    • All money raised goes to Jillion Potter to support her in her second fight against Synovial Sarcoma.  Learn more about Jill HERE.
    • To learn more about the event and to register a team CLICK HERE.
  • Friday Night Lights 17.4
    • Join us Thursday night at 6pm for the announcement of 17.4 and for our 4th Friday Night Lights this Friday from 5-7pm
    • Feel free to bring food, beer, or whatever else and stick around for the fun, just get your workout in first!

SWOD

For time (8 min cap):
Squat Clean x 30 reps @ 155/105

WOD

Every minute on the minute for 10 minutes (10 rounds):
2 TNG Power Cleans @ heaviest possible
8 Box Jumps (30″/24″)

Cash Out

Strict Pull Up Breathing Ladder
1–>5–>1

Note: Perform 1 Strict Pull Up, take 1 deep breath, 2 Strict Pull Ups, 2 deep breaths, 3 then 3, etc… Up to 5 and back down to 1.

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