Wednesday July 30, 2014

Hey guys, some schedule changes starting this week.  There will no longer be a Friday 530PM class on the schedule.  Many weeks there will be a Coach staying after the 430 to WOD so they will post on Facebook if that is the case and there would be Open Gym time at 530.  Sorry for any inconvenience this may cause.

Also Sunday Open Gym is moving to 11-12:30.  If there are any time changes to a particular weeks Open Gym we will post on the website and facebook to get the word out. Thanks guys!

Details coming tomorrow about August MHCF Members Appreciation Month….woo hoo!

Strength/Skill:  10 min Alternating minutes 5 Shoulder Press (HAP) and 1-2 Rope Climbs

WOD

4 Rounds
9 Deadlifts (185/135)
15 Pull Up
21 Ball Slam (#30/#20)
*Comp (275/185)