Because this week's Everyday Warrior WOD is actually two WODs we will be doing the first on Wednesday and the second on Friday. If you need to do them at another time, just talk to a coach!


WOD:   11/15/16

10 minutes to work up to a heavy Sumo-Deadlift.

7 rounds for time of:
95/65-lb. sumo deadlift high pulls, 10 reps
10 ring dips


Sumo Deadlift High Pull:

Ring Dip:




Hamid respecting the weights by putting them over his head!

Hamid respecting the weights by putting them over his head!

Respect the Weights


We got some new equipment at the gym somewhat recently! We got some new plates, some new bands and a few more other neat little things. I think it is safe to say that we, being everyone in the gym, want these new plates and bands to last as long as possible. So please put your weights away when you are done using them, also put any bands, lacrosse balls, foam rollers, etc. away once you are finished with them. When dropping barbells with weight on them please do not drop bars with the 10 or 15 pound plates, rather place them on the ground gently just as if you were setting the bar down on the ground. When it comes down to it these pieces of equipment are not cheap and they are built to withstand insane amounts intensity, but if we want them to last as long as possible we need to treat them carefully and make sure that we do our best to ensure they last.

--Austin Gray