Week of August 24 through 29

August 23rd, 2015


Specialty Classes

Sign-up is required for our specialty classes. You must register for these classes a minimum of 12 hours in advance on Wodify.

Gymnastics Clinic – Monday at 5:30pm.
Strength/Flexibility (Yoga) class – Tuesday at 5:30pm and 6:30pm.
Endurance Class – None this week.
Beginner and Intermediate Olympic Lifting – Wednesday at 5:30pm.

Honored Prairie / Seven Sons Farm

Our next delivery of fresh grass-fed meats, dairy and more will be Saturday, September 19th. The last day to order for that delivery will be Monday, September 14. Click here to order.

screenshot-sevensons.net 2015-01-02 07-52-00

Weekly WOD Summary 

Monday – Deadlift / “Navata Tabata” w/ Wall Balls, Box Jumps, Indian Sit-ups, Burpees & Pistols.
Tuesday – Shoulder Press / Long Chipper “Olander” w/ Running, Burpees, Cleans, KBS & D/Us.
Wednesday – Front Squat / Longer WOD w/ Running and Cleans.
Thursday – Progression on Ring Dips, Pull-ups, HSPU & M/U. 15:00 AMRAP w/ Box Jumps, HSPU & M/Us (Dips/Pull-ups).
Friday – Bench Press / Tabata WOD w/ Rowing, Slam Balls, Frog Squats & T2B.
Saturday – Team O’Course

Special Instructions for Saturday Team O’Course – We will be open from 8:00am-1:30pm doing the team O’Course. Teams will consist of 4 persons. Try to coordinate and form teams throughout the week. We will be running teams 10-15 minutes apart. Teams will come in and warm-up on their own. Saturday’s O’Course format will be posted Monday and Tuesday. Teams should decide ahead of time whether they will go for Rx or a scaled version.