Daily WOD – Nov 23, 2018

Vicki ripping through wallballs!

Back Squat 1-1-1-1-1

Then

Alternating Tabata (8 min total):

  • Goblet squats (53/35#)
  • Russian twists (25/15#)

WOD Notes:  Get ready to put those carbs to work and lock in some gains! The back squat today is a training max.  DO NOT FAIL!  Work your way up to a heavy weight that looks good and then hammer out some assistance work.

Schedule Notes: The 9:30 class is already full and the 8:30 is close.  As such, our late cancel policy is in effect (i.e. there will be a $10 fee for anyone who is signed up but doesn’t show up or cancels after 7:30 am).  There is still plenty of room in the 4:00 and 5:00 pm for anyone with the flexibility.  As a reminder, we have 4 classes only tomorrow: 8:30am, 9:30am, 4:00pm, 5:00pm.

Website Notes:  We’ve had some challenges with the website recently, where a number of people can’t see our posts. We made some updates yesterday which we hope will solve the problems! Please let us know if you continue to have trouble seeing the posts when they go live. Also, if you were previously signed up to be emailed the blog, you will need to re sign up. There is a subscription link at the very bottom of the right hand column. We hope to have this feature up and running soon. Thank you for your patience!

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This Post Has 2 Comments

  1. Results:
    8:30
    John 445
    Julie 155
    Katy 155
    Keelyy 185
    Ash deads
    Nicole 165
    Heather 180
    Robin 160
    Bri 125
    Faith 125
    Kelly G. 112.5 PR!
    Ken 145
    Ben 265 PR!
    Greg 145
    Luke L. 305 PR!
    Vollmer 245
    Caine 295
    DE 325
    Pat B> 275
    Ray 285 to 16″
    Eilish 75×5 to 16″
    Shania 75×5 to 16″

    9:30
    Smith 355 PR!
    Ed 275
    Boelker 340×3
    Andrew 285
    Christine 120 to 14″ box
    Jesse 140
    Allison 165
    Janet 165
    Julia 125
    Heath 115
    Marissa W. 125
    Jenn 225
    Danielle 165
    Karen 125
    Erin 195
    Daria 140
    Rocco 255×5
    Doug 105x5s to 18″

  2. 4pm
    Nik 235
    Josh 315
    Brian W 335
    Chris S 190
    Sigal 250 PR!
    Rey 🙂

    5pm
    Keith 190 across
    Kenny 240
    Tim 210
    Lindsay 120
    EQ 🙂
    Alexa 205

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