Announcements
- Check out our NEW referral program that starts on NOVEMBER 1st! You can easily earn free memberships! CLICK HERE
- Are you a “Firebreather”? Power lifter? Oly lifter? Do you qualify for our new Achievement Clubs? CLICK HERE to find out more.
- Benchmark Fridays are coming… Each Friday we will be doing a surprise Benchmark WOD……
- Are you coming to our Movember Magnum PI Paleo Party?! CLICK HERE
- Housekeeping note: Please do NOT leave the gym until your retail purchases are processed by a coach. Do not leave a note simply saying “I took, x, y, x” on a whiteboard. Thank you.
Mobility:
A1) Bottom up hip mob. drill, 1 min each leg x 2 sets
A2) Foam roll/lacrosse ball you calf, 1 min each leg x 2 sets
WOD:
Main Site WOD from 11/2/13
10 Wall climbs
10 Toes-to-bar
20 Box Jumps (24”)
-5 Rounds for time-
Check out Speal doing this wod in 11 minutes:
[yt]http://www.youtube.com/watch?v=Xg7fWc2LVhI[/yt]