Hey Friends!

Killer WOD – I’m stoked to try that one out.  Once these reno’s are all done, we’ll have folks out for a BBQ and “house reveal” 🙂

Some Folks saw a post about an in-house competition – we’re organizing things, but some details need to be worked out before we post about it.  Stay tuned, though it’ll be a little more low key than your typical competition, but promises to be just as fun, just more inclusive!

New Tshirt order needs to go in soon – any designers want to submit ideas?  Ask Lisa/send stuff to Lisa if you know what you think would be awesome.  No swears.

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Strength:

3 sets of 3 Paused Front Squats @ 55, 65 and 75% respectively.
Do a 15 second handstand hold, or handstand walking in between sets for practice.

Metcon – “Mary-ish”

15 Minute AMRAP:
5 Handstand Push ups (sub Dumbbell push press)
10 Pistols
15 Toes to bar (sub supine toes to bar)

Don’t tear your hands!  Compare to July 7th, 2016