Happy 4th of July!!!

Happy belated Birthday Rayna and Rick!

NEWS – 8:30AM CLASS ONLY ON WEDNESDAY, JULY 4th! Should be a fun one. Please pay your dues if you haven’t, THANKS! Don’t forget about the daily challenge: 20 OHS every day in July. Also… Monday’s WOD will be the Benchmark for July, meaning we will do it again at the end of the month. Keep working on those overhead squats!

Oh yeah… I also added all active members to the email list. If you approve the email, you will be notified each time I post a workout our announcement. This way you know what’s going on with schedule, workouts, etc all the time. You will have to confirm in an email, don’t want them, don’t confirm. But please continue to check the site for news and updates.

WOD – 07/04/12

15 min of handstand pushup / muscle up / ring dip instruction


In honor of Chief Petty Officer (SEAL) Nate Hardy, who was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker. 

Rx – 20 minute AMRAP:
2 Muscle-ups
4 Handstand Push-ups
8 KBS (70/44)

Scale A – 20 minute AMRAP:
3 Chest-to-Bar Pull-Ups
3 Ring Dips
4 Handstand Push-Ups
8 KBS (53/35)

Scale B – 15 minute AMRAP:
3 Pull-Ups (scaled)
3 Ring Dips (scaled)
4 Handstand Push-Ups (scaled)
8 KBS (scaled)

Scale C – 10 minute AMRAP:
3 Pull-Ups (scaled)
8 Push-Ups
8 KBS (scaled)

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