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As you know, I will be in Miami for the NPGL draft from Wednesday on this week, to find out what team I will be playing for this season. If you have membership fees due please try to square that up with me Monday or Tuesday. I will be there all day, both days, unless the dentist drills my face off on Tuesday (no open gym Tuesday sorry guys, I know, I know, I said I was going to be there all day). Monday and Tuesday will have normal class time hours. Monday will be the only day this week with open gym.


Wednesday, Friday will have all posted class times with the exception of 4:30.  NO 4:30!!

Saturday class times will be; Raceday Ready @9:00. WOD@10:00 & 11:00 NO 12:00 am or pm :P


There is a sign up on the back board near the bathroom for the BBQ, where you can sign up for a dish (Paleo or otherwise). Plan to BBQ right after we WOD.


Thursday morning at 11:00 the draft will begin! You will be able to watch live at for the first two hours of the 12 rounds. Let’s hope I get chosen quickly so I don’t sweat all over myself in anticipation. Friday will start a preseason tournament. You can find more on the tournament, including what the races are here: . I am not sure if this will be streamed or not.


I hope this change does not inconvenience you too seriously. I am very grateful for everyone’s support and best wishes. Thank you for surrounding me with positivity and love.



Boss Lady



Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.


Four sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes

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