Wash not rust not




Team!


You may have noticed the beautiful shiny new women's bars we have in the gym. They are a silvery chrome finish and have new knurling (grip) and a smooth spin... so let's keep it that way!!


These new bars are a bit prone to rust when left damp ... especially when the dampness comes from the bleach solution we use for cleaning. So please please don't clean the bar unless you get blood on it or it really is caked with chalk. If you DO end up cleaning your bar, then make extra sure to dry it off fully before leaving!


Our bars will thank you and you will enjoy well spinning bars long into the future!


Cam

TRAINING WEDNESDAY THURSDAY


WARM UP 3x

8 dowel dislocates

T plank rotations x 4/side

Reverse lunges x 4/side slow

double crunch x 8




WOD 1

In larger classes, you may end up doing this workout second!


Complete as many rounds as possible in 12 mins of:

5 Bench Press, 155/105 lbs

7 Box Jump Overs, 30/24 lbs


fg3; 135/85, 24/20

Fg2; 75-95, step up and over

Fg1: scale bar as needed

Cp1: 175/125

cp2: 195/145



WOD 2

4 rounds for time of:

Kettlebell Goblet Walking Lunge, 53/35 lbs, 50 ft

16 Russian Kettlebell Swings

16 Alternating V-ups

Fg2: scale kb to 20-26/35-44

Fg1: regular crunches

CP1: 44/70

CP2: 53/80-88