WOD – 130712 – “The Deck”

WOD – 130712 – “The Deck”

General Warm-up:

1000m Row/800m Run

Group Mobility


Front Squat
15 min to establish a 5RM

“The Deck”

20 min AMCAP of:

A – 15 KB Swings (55/35)
K – 15 KB Flip Catches (55/35)
Q – 15 KB SDHP (55/35)
J – 15 KB Push Press ea. side (55/35)
Joker – 15 Burpees
Black – Calorie Row
Red – Double Unders




No classes at the gym tonight or Saturday due to our Starting Strength Seminar.  This weekends schedule is as follows:

Friday – 5am, 6am, 7am (Foundations), 8am, 9am

Saturday – 6:30am (Red Rocks)


The new gym is almost ready for you to pour your sweat out on its brand new floor!  We just need to get a few more mats put in, some tiny paint touch ups done, and hang the pullup rig.  We should be (fingers crossed) in the new gym by next weekend!

As for the shower, I regret to say that it’s not gonna happen…yet.  It was significantly above the budget we had planned.  Have no fear though, we do still intend to get one installed eventually!