Monday, August 10
announcements
I’ve taken the shirt order down and am getting ready to send off our order. Because we had such a big response, and the order includes tank tops now for the cat shirt, I want to type up a final order list and let folks confirm what they are getting. I’ll get that posted on the announcements board Monday morning and in the daily emails by tomorrow. Please make sure what I’ve got down on that list is what you want.
Saturday Community WODs:
Some of you may know we recently signed a new 5-year lease for our space! That’s super exciting for us, but it did come with a rent increase over each of those five years.
We are committed to being accessible to all and have not raised rates over the years, though our expenses have increased. We’re also committed to paying our coaches well and making necessary equipment upgrades over time.
I’ll be making some changes to our sliding scale structure over the coming weeks, and looking at other ways we are spending and bringing in revenue. One change I want to make is bringing our Saturday Community WODs in line with our normal weekday classes.
Starting in September, we will collect drop-in fees from guests, and the classes will count as a punch for our punch card members. The format of the Saturday classes won’t change.
Thanks in advance for understanding we strive to be a viable, sustainable business that can pay its bills and take care of its people, while still being financially accessible.
rx
5 sets, each for time:
15 box jump-overs (20/24 in)
12 DB deadlifts (35/50 lb)
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Score: Total time
intermediate
5 sets, each for time:
15 box jump-overs (20/24 in)
12 DB deadlifts (20/35 lb)
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Score: Total time
beginner
5 sets, each for time:
10 box step-up overs (12/16 in)
9 DB deadlifts (10/15 lb)
6 DB hang power cleans
3 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Score: Total time
Intended Stimulus
Interval-based workout; close to a 1:1 work-to-rest ratio.
Hang on to the dumbbells with an elevated heart rate from the box jump-overs.
Sprint each set under fatigue; don't let your final set be your slowest.
Moderate dumbbell loading for unbroken sets; advanced athletes should go for unbroken sets.
Videos
Skill Work
Pre-workout skill
On an 8:00 clock:
Build up to a high box jump