WOD, September 21, 2012

** Starting this week we have added Metcon classes on Tuesday and Thursday!! The new class times are Metcon T-TH at 6:00am and 4:30pm. Check the schedule link for the updates!** Also starting next Saturday  we’ve added a 10am make up a missed WOD/Metcon! With these new additions we now offer an Unlimited Metcon membership! See TJ, Billy or Max for the details

Workout of The Day


21-15-9 reps of

Squat cleans 135/93

Ring Dips

The following video is not the workout we will be doing. However, about 41 seconds in, they explain the correct ring dip range of motion. This is where your hips and body drop down and drive up VS.  Just dropping the shoulders down so they go below 90 degrees, and the rest of you body doesn’t move. For the bench mark “Elizabeth”, full range of motion is a must. If you do not complete full range of motion, you will be told to walk home without shoes on, and go to bed without dinner.


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