A a very happy to announce a new Coach will be joining the team starting next Month. Rosa B will be taking her level one Cert 4/14! Rosa will be helping out the next month in various classes, give her a congrats when you see her! A group has been going out after the Open WOD each week for beers. I don’t know where they will head this week but after the final open WOD 6pm 3/22 we will be heading to Brewster’s after the WOD. Come down and join for a beer! I forgot to mention last weeks high scores which were Chad P at 253 and Coach Janelle at 258! This week we have two new names at the top. Congrats to Natalia at 94 Reps and Matt S at 115! Two more WODs to go. Keep those backs strait on the Deadlifts tomorrow when you fatigue. Pick a weight on the deadlift then you will never have to break the 9 up more then once!

A) 3 Min Row/Assault then every :20 sec for 3 min Hollow Swings/Barbell Good Morning/ Tempo Squat then 1 min jog

B) Every 2:30 x 6 sets

2 Tempo Overhead Squats (3 sec down then 2 full sec pause)


12 Min EMOM

1st-10 Single Arm OHWL 5/arm

2nd-25 Sec Sit-ups

3rd-30 Sec Assault

C) “The Churro”

14 Min AMRAP

24 Double Unders

12 Push-ups (no worming)

9 Deadlift 185/135 (Fitness use DB)

6 Goblet Squats 53/35

3 Ring Muscle Ups (3 Bar MU or Chest to Bar/kip/ring Row+3 Ring Dips)