Wednesday, June 19, 2013

IT’S BRING A FRIEND DAY! Invite a friend to any class time today for a fun free WOD! please have your friend arrive at least 10 minutes early or take a moment before class to create a username and password.

Partner “Gallant

For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball

*trade med ball with partner as needed while running together. only 1 person does BPU at a time.

*option to complete Hero WOD as an individual if you choose.


U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.


Ladies meet at the gym at 7:30 on Friday to carpool to Roost for dinner and drinks. Reservations are at 7:45 if you need to drive straight there. Guys, poker 7:30 at the gym. BYOB if the refrigerator beer isn’t fancy enough for you. Bring $30 for pizza. very expensive pizza.

Upstate Affiliate League try outs are SATURDAY at 12:15. You must either be present for the WODs or arrange with a coach another time that you will complete the workouts. This is how we will choose competitors.