Sept 8

Tuesday – RETEST

GladThrII
If you plan on competing in the GTII, please sign-up ASAP. It makes our registration for the event much easier. We will be implementing a late fee for the event very soon.

TUESDAY – FRIDAY this week is RETEST WODs from our TEST WEEK back in June. Please remember your results and workout information. KICKASS!!!

Saturday, Sept 12th:
– Coach Sully will be doing a Running Clinic at IFA. Time: 8:30-9:25am. It is open to all members. Clinic will help improve running mechanics and teach faults and therapies per individual.
– We will be using Tires in the WOD that day. If you are joining us at 9:30 for the workout, be sure to bring an extra t-shirt and/or a towel. The tires will get you very dirty.

Warm Up
Back Roll Reach
Banded GM
Banded Scap
V-Ups

WOD #1
Row 500m
(Time)

WOD #2
4 Minute Amrap
12 Stone G2S (m145/w95)
M.E. Pull Ups
(Total Reps)

WOD #3
1 Minute Amrap
Row for Calories
(Calorie Reps)