*Beginners will work on dips
+
10 Rounds For Time:
10 Box Jumps (24/20)
10 Hanging Power Cleans (115/75)
100m Run

How to keep track over the weekend. Click Here

*Can’t do Double Unders? Today your trainers will scale for you, but keep an eye out for the next time a Saturday SKILLS CLASS features Double Unders. Remember you gotta put the work/time in to get the results.

We have a couple of exciting happenings at the gym so read on to get the latest updates on the weekly workouts, the partner anniversary competition, and a Phillies game hangout.

Weekly Workouts

TUES – Back squats followed by 2 Shorts WODs with running and double unders. We will adjust if it rains.
WED – Shoulder Press, with Deadlift/ Burpee WOD
THURS – Skill Work followed by Box Jump, cleans, run WOD
FRI – FML for time!! This includes alot.
SAT – We will Vote mid week. Post suggestions.

PHILLIES GAME – JUNE 2ND

We have 30 tickets for a June 2nd game against the Marlins at 4:05pm. We are in the process of setting up a shuttle for us to all go down together a few hours before to tailgate and to take us home. Anyone that signs up to go would be in on the shuttle as well. This is so I can properly plan costs. I am getting the final prices on things and putting it together. It looks like the total costs will be between $45 – $50 per person for your ticket and shuttle. There will be a sign up sheet posted on WEDNESDAY. You must pay to get your name on the list. First come first serve! This should be a great time.

PARTNER ANNIVERSARY WOD – JUNE 16TH

There will be a competition for the first half of the day that will conclude with a BBQ hangout at the gym.

For the Competition

There will be 4 divisions including Men RX, Women RX, Men Scaled, Women Scaled. There will be 2 events to determine a champion of each division. After those 2 events, the champions of each will go head to head. So the Women Rx winner will go against the Men Rx winner and Scaled Men vs. Scaled Women. This will determine a grand champ of RX and Scaled. The biggest difference between scaled and RX will be the weight moved, but there will be some skills included in the RX that will not be in the scaled. However, even the RX will not be overdone with skill work because I want people who can go hard and move good weight to be in the RX divisions. Full Range of motion will be a must in all RX WODS. Post any questions to comments if you are unsure about your division and I will tell you, but the workouts will be kept a secret…… even from my wife!!!

Picking a Partner & Sign Up

Obviously pick someone of the same sex, but also be sure they are someone that is of similar abilities. If you need to be in the scaled division, make sure that is what your partner should be in as well. There will be moderate amounts of high skill movements like HSPU or double unders so if you are just ok at them and your partner is pretty good, that is fine. Workouts will be set up so you can lean on eachother for your strengths. As an example…. someone like Mike G. is Rx for this in house WOD. He can move good weight, is ok at most skills, and goes really hard. Only limitation is…. people who competed in the South Philly rumble, cannot be partners. This means Dana cannot partner with James, and Karin cannot partner with Janet. And this includes Mike M!!! He can’t partner with one of the guys from the South Philly Rumble either.

Once you determine your partner, Sign up at the gym!! Sign up Sheet will be available on Wednesday.

THE WODS

Wods will be posted a few days before the event. I cannot finalize structure until I understand the number of teams that are in. Even if you do not compete, I welcome your support. Come and hang out, count reps, or bring food!!! It should be a fun day.

*After each round of reps is completed run 100m.

*Tabata = 8rds of 20sec of work followed by 10sec of rest.