Raffle is this Saturday!!! $20 per ticket.  Don’t miss out on your chance to win!! All money will be given to Matt Newton. Thank you again Hack & Dale for donating the bottle. Wod for 2/1/19 EVERY 90 SEC X 9 Speed bench 45% x 3 8 MIN EMOM(ALT) Strict Pull ups 8 Lying KB extensions 12 10 MIN CAP 150 DOUBLE UNDERS 800M RUN GHD'S TILL CAP

I’m not sure we like these girls separately, let alone mixed together. I guess we will see what we think after.... WOD for 1/31/2019 LURONG WOD 3 KAREN MEETS ANNIE 50-40-30-20-10 WALLBALLS DOUBLE UNDERS WALL SIT UPS

Wod 1/30/2019 20 MIN TO FIND  1RM HANG CLEAN TEAMS OF 2 18 MIN AMRAP PARTNER 1- 100M FARMER CARRY 55/35 DB OR KB PARTNER 2- AMRAP OF 15 SQUATS 12 HANG CLEANS 75/55 9 S2OH SWITCH ON FARMER CARRY RETURN Score is the AMRAP 15/12/9 - no score for farmers carry. Extra Credit on your own - MAX  EFFORT 20 MIN FOR Back squat – work up to a 3rm 8 MIN EMOM (ALT) Straight leg deadlifts 8 GHD sit-ups 15

Help Nick Banovitz’s send his daughter to Washington DC!! Wod for 1/29/19 Spend 10-15 minutes working on a GOAL for 2019! Muscle up progressions, pull ups, HS etc... 16 MIN AMRAP 200M RUN 12 BURPEES JUMPING ONTO PLATE

Thank you to everyone who participated yesterday. We still have the raffle going on. Buy a ticket between now and 2/1 evening classes. Drawing is 2/2 at 9am. I’m happy to announce we sent Newt home with $1,000 yesterday and we have more to give after the raffle ♥️ This picture warms my heart. It is a reminder that it’s not just about working out, the white board or who wins ... we have an amazing community of people. I get to call you all friends. WOD for 1/28/19 Max Effort 2

Please review yesterday’s post for heat information. Reminder potluck to follow. Raffle tickets for sale, drawing 2/2/19 (whiskey). Any and all donations for Newt can be turned in tomorrow or Saturday. WOD for 1/25/19 8X 2+1 EVERY 60-90 SEC Box BACK squats 55% x 2 Speed deadlift 75% x 1 THEN 8 MIN EMOM(ALT) Glute ham raises 8 KB TWISTS 20 6RDS 3 CHEST TO BAR PULL UPS 6 OVERHEAD SQUATS 115/85 THEN 30 HANG CLEANS

First and foremost, thank you to everyone who has signed up to participate in our in-house comp to support Matt Newton. Below is a general idea of how the morning will run. Of course, everything is subject to change should we need to push out times or a heat for any reason. 8am the gym will open 8:40 we will brief 9am first heat. Heats and teams are as follows: Scaled Women Steph and Fabe Monica and Josie Jessica Stemmer and Megan WOD 1 9am, WOD 2 10:15, WOD 3 11:30 Scaled Me

Win this delicious bottle of whiskey (retail $800-$1000). A pour of this is just over $100 at a restaurant. We are raffling it off, thanks to Coach Hack and Dale. ALL the money goes to Newt. Tickets are $20 each, drawing will be 2/2/2019. Wod for 1/23/19 15 MIN FOR CLEAN COMPLEX: POWER CLEAN FULL HANG CLEAN 2 FRONT SQUATS 4 ROUNDS 1 MIN SDLHP 75/55 30 SEC REST 1 MIN S2OH 75/55 30 SEC REST 1 MIN DOUBLE UNDERS 2 MIN REST Extra record (on your own) 15 MIN FOR Bench Press – work

Wod 1/22/19 20min 1RM Max Height Box Jump 4 RDS 25 FT HANDSTAND WALK (5 WALL WALKS) 30 LUNGES 35 PIKE SIT UPS 200M RUN

Wod for 1/21/19 8 MIN EMOM(ALT) Glute ham raises 8 KB TWISTS 20 MLK DAY 63 CLEANS 95/65 64 WALL BALLS 64 PULL UPS 65 KB SWINGS 1.5/1 68 FRONT SQUATS