13.11.01

MEMBERSHIP FEES DUE !!!!!!!!!! 

Wednesday morning, God gained another angel as John of the John the Fifth Foundation passed. Our box has participated in fundraisers over the last two years honoring his name. There will be no 6:30pm class today as I will be attending services. Thank you for understanding. 

WOD

Back Squat

20 min to find 5 rep max

then:

5 Rounds

Max Effort Strict Pull Ups

25 Hip Extensions

90sec rest between each movement