Monday 05.19.14

Pixie and Lisa show us the meaning of girl power

Party at Kelli's this Saturday!

Kelli is hosting a Memorial Day get together at this Saturday. If you don't have plans, stop out! Kids welcome. We'll be grilling some sort of meat. Bring a side dish to pass and BYOB. Please RSVP on the front bulletin board if planning on attending. 

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Murph Challenge in one week!

We will be open for open gym on Memorial Day.

 If you think of one thing at all during a back squat, perhaps it should be this:

NEVER RELAX.

Take a big breath in at the start of your lift, then exhale the weight out of the bottom of your squat. Whatever you do, do not let it all hang out at the bottom of the squat. 

Stay tight and do it right. Now get heavy, y'all. It's Monday.

WOD

7 Rounds

3 back squat (increase weight each round, ending at your 3 RM)

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Using one kettlebell (AHAP):

'Pegboard Complex'

50 reps for time:

snatch 

hang squat clean 

thruster 

Kb swing 

burpee