WoD 120924

A big thanks to everyone who helped move the gym this weekend. There was a whole lot more help than I thought we would get on such short notice and as such we were able to get the whole gym moved and all the  equipment set up at the new building. so starting tomorrow we will be running our normal class schedule at the new building
the address is 161 S Spruce Street
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If you need directions please call or text Mike (559-901-6647)

While not completely finished we will be able to run normal classes out of the new building immediately. By the end of the week all the equipment from the old gym will be finished and ready to use again, and by the end of October there will be a number of new pieces of equipment for your enjoyment at the gym. Many of the people who helped move got a small taste of what is coming when I brought it up on my phone but I thought I would let the rest of you guys in on some of what is coming to the gym as well.  The Rogue Monster Rack will allow us to expand our strength programming as well adding pull up stations and ring stations to the gym. Besides that it looks really cool. While there are a few surprises on the way as well  we have also ordered more bumpers, bars, wall balls, and kettle bells.

4PM Strength is coming back but is still on hold for another week as we finish getting the gym ready. so all classes this week will perform the same work out.

Warm Up
Dynamic Warmup

if any thing is tight you will have a few minutes here to roll it out or do some mobilizations

Strength
Dead Lifts
1-1-1-1-1-1-1
work up to a heavy single if you feel good set a new PR. You only get seven sets though
snatch balance
1-1-1-1-1
these are for practice if your form is not 100% perfect we will drop the weight.

Speed
5 x 100ft sled drag EMOM
go heavy but you should be able to move fast

Met Con
13 Min AMRAP
Dead Lifts 9 (155/105)
HSPU 12
Box Jumps 15