Friday – 5.24.13 – Mixin it up

Memorial Day Murph: The WOD starts at 10am and takes about an hour to complete – BBQ to follow, please sign up on the whiteboard to bring either a food or beverage item.

Monday:  We will have Open Gym – Time TBD


New On Ramp is Saturday, June 1 at 9am:  Please contact Rick ( or Sal ( with any questions.


good times lookin strong!

Did I scare you tim?


For Time:

SDHP:  10-9-8-7-6-5-4-3-2-1 

Push Press:  1-2-3-4-5-6-7-8-9-10

***10 lunge steps after each round

Round 1 is: 10 SDHP – 1 Push Press  – 10 Lunge Steps

Round 2 is: 9 SDHP – 2 Push Press –  10 Lunge Steps

Weight for SDHP/PP  – (95/65)

Lunges are bodyweight


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