Monday, May 23rd, 2016

rule 5Rule #5 – Respect our equipment. Dropping weight should be a necessity, not a convenience. Bumpers are designed for emergency dropping, not dropping every rep. ALWAYS keep your weight under control. NEVER drop an empty barbell. NEVER drop a kettlebell or dumbbell. Our equipment is expensive and the more we have to replace it, the more we’re going to have to charge you.

No rings! Please take off your rings before training, particularly when using our barbells and pull-ups rig. Not only will rings seriously scratch and damage our equipment as well as your jewelry, but you run the risk of getting a nasty injury.

WOD

5 Rounds

400 Meter Run

12 Box Step Ups 20” 45/25#

15 Box Dips

CORE DOWN

3 Rounds:

10 Plank Up Downs

10 V Ups

rx

Heim 1428
Mroz 1634
Kyle 1435
Aubrey 12419
JLord 1756
JoshC 1514
Belinda 1409
Ryan 1610
Amanda 1346
Tammi 1714
AmyP 1523
Clay 1510
Longo 1643 (bar,rings)
Sheep 2004
Michelle 1957
JeffW 1648
Gary 1617
Gretchen 1822
Shaq 1850
Alyse 1715
Liana 2302
Hollywood 1830
Nicholl 1627
Chris 1643
Karen 1908
Jen 1659
Micheal 21052
Mandy 1724
Megan 1908
Prince 1548
Grace 1747
Cory 1321
HMroz 2052
Bill H 1932
GLord 1820
Max 1218
Carrie 2131
Frank the Tank 1632
Kapitan 1623
Brett 1518
Gregg 1840
David D 1517
PDiddy 1426
DLay 1515
Jason 1945
Aimee 1607
McKown 1334
Barb 2059
Bill F. 1325
Natasha 1340
Cali 1824
WJane 2254
McKenna 1735
Zach 1337
SM 1620
LC 1727
Michelle 1641
Terra ?
Tracey 1805
Steve 1645
Katrina 2107
Katie 2004
Wes 1714
Mat 2059
Denise P 2104
Corrigan 1829
Garrett 1848
Jen R 2002
Tom 1753
Adam 1619
Matt S 1916
Suzie 1935
Kristi 2018

 

mod

Orpha 1720 *welcome
Barb 2119
Trish 2038
Janet 2037
Roy 2110
Debbie 1530
Christine 1618
Mike 1844
Bre 1328
BradH 2141
Allyson 1741
Lauren 1958
Caroline 2027
Brian 2040
David N 2146
Natalie 2010
Carol 1753
Charity 2050
Cassie 2112
Jeff L. 2140
Tawnya 23 51
Lauri 2301
Nicole B 1950
Alan 2140
Nataleigh 2318
Deanna 2320
Walter 1635
Don 1944
J Marx 1814
Ian 2425
Grace 2333

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