Weighted Pull Up 2-2-2-2-2 Rest 1 minute between each set. Perform 5 sets of 5 strict banded pull ups with lightest band possible if unable to perform weighted pull ups. ___ For Time Row 250m… 

Wednesday Weightlifting 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

How awesome are the new bumper plate holders?! Next time you see Dave Christiansen, thank him for his handiwork (and the fact that you might not have to lug weights so far some days). ___… 

For Time 5 Ground to Overhead (185/125#) 10 Ground to Overhead (155/105#) 15 Ground to Overhead (135/95#) 20 Ground to Overhead (115/75#) Scale loads as needed. Use one barbell and work on quickly changing out… 

Yoga at 8:30am Free for members and only $5 drop in for non-members

The Chief 5 Rounds of AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 between rounds. ___ The Chief has to be one of my favorite WODs. I’m not really sure…