Wednesday 10.30.13

It’s Assessment Week!  Work hard this week to knock out your old PRs and record your new ones! Please let the coaches know about any questions you have regarding the assessments.

Dress Up for the Halloween WOD tomorrow! If you don’t…prepare to pay the price.

Buford Corn Maze this Friday at 6:15.  Sign up at the gym and pay at the corn maze!


Max Negative Pull Ups/Ring Pulls
Max Negative Bar Dips/Bench Dips


1 RM weighted pull up
1 RM weighted dip


3K Row or 3K Run