The November Foundations program graduated this past Saturday. Let's make sure we give these newer athletes a warm welcome! Pao made a video:
Congratulations!
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WOD
21-18-15-12-9-6-3 reps for time:
deadlift, 60/44kg
ab-mat situps
Do it Rx'ed. Do it SupeRx'ed (heavier deadlift, toes-to-bar). Do work. Use the torque!
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WINTER STORM WATCH!
snOMG! We are experiencing quite a crazy snowstorm here in Seattle. We may need to cancel some classes for your safety and ours. Our 6am/7am class will be in session tomorrow, led by our fearless trainer Paolo.
If you are driving, biking, or even walking to the gym or anywhere in the city, please be careful! The roads may be slick, and we would rather you miss a class than have a mishap. We'll be sure to post alternative workouts for you to do at home on occasions like this.
Make sure you RSVP (and un-RSVP) for classes. We will take advantage of this system in special circumstances, and we'll contact you if the schedule changes. If we have to close the gym, we don't want you showing up to a locked door. Get up-to-date status on the gym by following our Twitter account here.
If you are driving, biking, or even walking to the gym or anywhere in the city, please be careful! The roads may be slick, and we would rather you miss a class than have a mishap. We'll be sure to post alternative workouts for you to do at home on occasions like this.
Make sure you RSVP (and un-RSVP) for classes. We will take advantage of this system in special circumstances, and we'll contact you if the schedule changes. If we have to close the gym, we don't want you showing up to a locked door. Get up-to-date status on the gym by following our Twitter account here.
Today's AT HOME WOD
for time:
100 squats
75 situps
50 pushups
25 burpees
If this doesn't seem like enough, double or triple it!
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