The mural is coming along nicely, it should all be done by Tuesday. Thanks to Tony with Kempen design for his outstanding work.
The Can West games starts this week. If you haven’t signed up yet, do it, it’s going to be a lot of fun. Kinda like the Open, much more relaxed, workouts are for everyone and we’ll be sending teams to the actual games in July.
Pyromania II registrations are going to be open to everyone this week, we’ll be sharing the event with other boxes this week. If you want a spot (seriously, you should) get on it asap because it will sell out.
Heads up: For Wednesday’s workout, bring a weight vest or a strong back pack, we’re all going to go weighted for the workout. If you forget or really can’t find anything, a really heavy sand bag will do😳
Strength
Power cleans
5-5-3-3-3-1-1-1-1
Note: Try to go as heavy as you can for each set. For the 5 and the 3, go touch and go or singles close together. Yesterday’s wod was leg and shoulders intensive, we need a METCON break too
Core
Accumulate 5min of plank
Note: Every time you break, do 10 push ups. Yes, it might get spicy quickly
