26 May 2012

Happy Memorial Weekend!  Please note that we will run regular schedule Saturday and Sunday.  Monday we will operate on a limited schedule with classes only at 4, 5, and 6 p.m.  We have a great weekend of WODs starting with 21 Guns…some other fun ones may pop in there this weekend.  We will be collecting donations all week for Team Red, White and Blue as well! So be sure to stop in and donate this weekend.

Saturday:  Regular Schedule

Warrior WOD:

Run 400 Meters, Then…

30 1 1/2 times BW DL, Then…

2 Rounds for Time: 

20 Toes-to-Bar

30 Ring Dips, Then…

2 Rounds for Time:
25 OH DB Lunges. 45/25
50 Abmat Situps, Then…

4 mins of DUs
( Each rep takes a sec off your total time )


WOD: 21 Guns, A Memorial Weekend Salute

  • Partner #1: 21 Pull-ups
  • Partner #1: 21 Burpee Box Jumps (20″ RXd)
  • Partner #1: 21 Firemans Carry Back Squat
  • Partner #1: 21 Burpee Box Jumps
  • Partner #1: 21 Pull-Ups
  • Partner #2: executes the same WOD
  • Partner #1: again
  • Partner #2: again

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation’s Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.