Tinkering with the idea of doing some sort of run on Sunday if anyone is interested. Will keep it in the area, prob in the 3-6 mile range. Don’t forget the open gym has been moved to 10am-12pm on Saturday.
We are gonna be ordering some more t shirts for the boys and racer backs for the girls. We will have a signup sheet in the front if anyone is interested.

WOD
“Rankel”
6 deadlifts 225/155
7 burpee pull-ups
10 kb swings 70/53
200m run
20 min AMRAP

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Just for you Betty and anyone else interested in the knee sleeves you see a lot of us wearing. They are available on Amazon as well as Jackals Gym. Be advised that they are sold separately. Yes, they are a tad pricey but well worth it in my opinion if you have any type of knee issue.

Ssoooooo, working on adding some new classes. Seems to be unanimous that the 7:30pm class is the most requested. Again, if another time works for you pls pls pls bring it to our attention, post, FB, god forbid you told us to our face…

Stay tuned on the 7:30pm class so we can get the logistics figured out. In the meantime we will be moving the Saturday open gym to 10am-12pm. Hope to see everyone there!!

Strength
5×3 power clean

Wod
“Elizabeth”
21-15-9
Clean 135/95
Ring dips
FOR TIME

5 min rest
4x200m sprint 90 sec rest

Party people in the place to be, there will be a sign up sheet (ie blank piece of 8×11) on the front desk tomorrow for the Memorial Day cookout. Hope everyone can make it.

Back in stock, have at it!!
Also we are thinking about adding a class or 2, hoping to get some feedback on times that may work better for y’all, 6:30am, 7:30pm?? Post to comments or FB of old school, let one of the coaches know!!!

Strength
5×3 weighted pull-ups/pull-up work (strict)/ME BAND PULLUPSx3

Wod
3 rounds
200m run
10 shoulder to overhead 135/95 (DBAP)
20 lateral bar hopping burpees
3 min rest between rounds
Score=total time!!

Hey y’all, jus to put the bug in your ear we will be doing “Murph” on Memorial Day as well as cooking out etc afterward. We will provide the meat and any other dishes y’all would like to bring would be greatly appreciated. We will have a sign up sheet at the gym so we can get an idea of how much food we need. We will be doing that WOD at 10am and there will be Yoga with Becky at 11:30am. We will grill out afterward. Hope everyone can make it.

Strength
5×5 Push Press

Wod
12 min AMRAP
6 one arm alternating kb swings 53/35 (RX+@70/53)
12 toes 2 bar
24 DU’s (scale=24 lateral jumps over your kb)

Fridays board(s)

Little something for HH

That’s the equivalent of doing the WOD at 15k ft brotha!!!

Shout out to all the MOMS out there, HAPPY MOTHERS DAY, hope yours was special.
Protein is back in stock and more Kill Cliff is en route as we speak!!! Lemme know what you guys think of it???

Strength
3×10 back squat @ 70%
5×3 snatch deadlift

Wod
4 muscle ups (sub is 4 C2B pull-ups 4 HRPU)
5 deadlifts 275/185
10 burpees
New round every 3 min x 7 rounds
(Laura will handle the Wod explanation!!)