Tomorrows WOD,
AMRAP 20 Min.
Run 400M
Max Reps Pull Ups
Post number of Pull ups completed per round.

Also: Deadlift 2-2-2-2 @ 90% of 1RM.

Go all out on each round of pull ups. A round is over when you come off the bar. You can hang on the bar and restart, just can’t let go and get back on.

Nutrition Seminar info session this Tuesday the 16th at 6:45 pm. Make plans to attend. The guidelines for the Nutrition Challenge will be revealed during the seminar.

Keep an eye out for your WOD or Treat E-vite. The Party is on the 26th. Get your costume ready. We will be doing “Grace” at the Party. You must be in costume to take part in the WOD and Qualify for the prizes. We will have prizes for fastest Men’s and Women’s RX’d times. We will also have a prize for best costume.


  1. No prize for slowest time again this year, I see…

  2. Maybe next year.

  3. Gotta admit…by signing up at 3 P.M. today I was kind of hoping to be wait listed…you guys are slacking on a Monday