Help us improve the gym… did I mention free food and booze?

It’s been a while since our last work party where we ripped up and replaced the flooring.  This time around things should be much easier.  Improvements will include organization of the front area, painting, building shelves, etc.

Come lend a hand or just hang out and have a good time.  Work will begin around 11am, following the Saturday team WOD.

Weekly Buy In/ Cash out
12-15 Strict Chin-ups @ 51X1 Tempo (split into as many sets as needed)

3 Sets
10 DB Split Squats per leg
:60 Rest
*Post weights to comments

then…

3 Set
AMRAP Chin-ups
2:00 Rest
*Best set recorded

then..

With a running clock do 1 Clean the 1st minute, 2 Cleans the 2nd Minute, etc. until failure
M: 155 lb W:85 lb
*Rounds completed recorded

Enthusiasm is everything. It must be taut and vibrating like a guitar string. -Pele

Fancy Shoes a farce

Announcements:
– 2nd Annual Murph Day July 3rd sign up for your time slot HERE, 8 AM, and 9 AM are full! Sign up for 10 AM or 11 AM before its to late!
-If people would like to do Murph in teams this is also an option just make sure every team member signs up for the same timeslot!
  -Ladies night will be held @ Tristy’s house on Monday 7:30 PM July 5th
(811 W. Slaughter Ln. Apt 4006, Austin 78748)

Schedule:

10:30 AM Sports Performance Class
11:30 AM Team Workout

Weekly Buy In/ Cash out
12-15 Strict Chin-ups @ 51X1 Tempo (split into as many sets as needed)

Take 15 Minutes to work up to a Snatch weigh that is heavy, but allows you to maintain technique

then…

Snatch Cluster 1.1.1.1.1
(Do one Snatch, rest exactly 30 seconds, continue until you’ve reached 5 reps)
*Cluster weights recorded

then..

7 Rounds
5 Pull-ups
Hill Sprint
*Post time’s, notes to comments

I shut my eyes in order to see. -Paul Gauguin

Curb Compulsive Eating

Announcements:
– 2nd Annual Murph Day July 3rd sign up for your time slot HERE, 8 AM, and 9 AM are full! Sign up for 10 AM or 11 AM before its to late!

Winner wants you to STRETCHHH!!!

Weekly Buy In/ Cash out
12-15 Strict Chin-ups @ 51X1 Tempo (split into as many sets as needed)

5 Rounds
10 Burpees
15 Unbroken Box Jumps (24″, 20″)
20 Unbroken Double Unders (Must restart if 20 are not reached)
2 Minutes Rest;
*Total time recorded

Announcements:
– 2nd Annual Murph Day July 3rd sign up for your timelot HERE, 8 AM, and 9 AM are full! Sign up for 10 AM or 11 AM before its to late!

PR City!!!