OPEN GYM 011812 4-7P

OPEN GYM WILL BE HOSTED BY JON YAVE TODAY IN THE BOX! BEHAVE YOURSELVES AND PLEASE ENSURE THAT ALL THE EQUIPMENT GETS PUT AWAY.

I WANT TO TAKE A MINUTE TO COMMEND EVERYBODY ON AN INCREDIBLE SET OF PERFORMANCES THIS WEEK ON THE WODS. YOU GUYS HAVE BEEN KILLING IT. FROM THE SQUAT SNATCHES, TO THE ROPE CLIMBS- THIS CERTAINLY WASN'T AN EASY SET. I'M PROUD TO BE YOUR COACH AND FRIEND.

KEITHA, SARAH, AND I ARE GONNA BE FINALIZING SOME PLANS FOR A ST. PADDY'S DAY PARTY IN THE BOX... STAY TUNED FOR FULL DETAILS. THINK WE CAN OUT DO THE HALLOWEEN PARTY. HAHAHA!

I CAN SEE PRIZES BEING HANDED OUT FOR THE BEST LEPRECHAUN OUTFIT... GREEN BEER WILL BE A NECESSITY.

AGAIN, GREAT JOB TODAY! BELOW IS THE PROGRAMMING FOR THE 6AM CREW:

IF YOU DIDN'T DO SO ON TUESDAY;

DEADLIFT 5X75%, 3X85%, 1+X95% OF YOUR WORKING 1 RM (WORKING 1RM=90% OF PR)

METCON:

AMRAP 10 MIN

10 RING DIPS
10 TOE TO BARS



OUR NEXT BOSTON RUCKUS/TOUGH MUDDER TRAINING WILL BE FRIDAY THE 27TH OF JANUARY AT 4:00PM AT LANTERN HILL IN NORTH STONINGTON.