Wednesday Bday Wod 11.20.13

What a great start to week already.  We are slowly starting to get situated into the new place and things are going great. With that being said we are working on new classes and scheduling starting in December.

Also there has been quite a bit of interest in starting a competition team.  I have been doing a lot of work and talking to a few of my strength coach buddies about this.  The past few months I have been brainstorming and experimenting with these coaches and the gains I’ve made have been amazing.  I have lots of great ideas and plans for the team.  Don’t worry if you are not interested in competing.  We have lots on new things coming as well as equipment for the regular classes and body smash as well. So starting tomorrow I will have a sign up sheet for anybody that is interested in being part of the competition team.  If you are interested, please sign up on the sheet and let me know as well.  After this weekend I will take the names and we will set up a meeting for next week to discuss all the details and requirements for the team, programming, etc.  Looking forward to working with everyone.

As far as tomorrow goes. We have a Birthday in the Box.  So tomorrow we will have a Birthday Wod for Sandy.  Make sure to bring in your Peanut Butter for her food drive:)


Push Jerk (you can use the racks)


Snatch Press






Kb Snatches 53/35 (reps performed for each arm)

push-ups HR

*Between Each Round perform 35 Sit outs.  ex after the 11 reps, 20 reps, 13 reps,  for a total of 3-35 reps sit-outs performed.