GOALS – We had many members achieve their goals over the past three months. Here is a list of the achievements. Congratulations to everyone on their hard work. If I have missed anyone, please send me an email.

  • Pat – Set out initially to do 50 pull ups and finished with 65 pull ups in a row! Pat also squatted 275lbs for 2 reps.
  • Firas – Set out to complete 15 Pull ups and 25 Chest to deck push ups and completed 16 and 25 respectively.
  • Sara – Set out to complete 2 unassisted pull ups in a row and worked her way all the way up to 16 at the end of March.
  • Giuliana – Her goal was to get consecutive doubles unders and she is now completing 10+ easily.
  • Vincent – He wanted to work on his kipping. At the end of the month he completed 24 pull ups in a row.
  • Brian – He beat two goals of 20 pull ups and 20 double unders.
  • Steve – He wanted to string together consecutive muscle ups and got up to 5 in a row.
  • PJ – He beat his goal of 20 pull ups by completing 25 in a row.
  • Doug – He wanted 3-5 unassisted pull ups, but got 8 on his first attempt after using the bands all month!
  • Karen – Improved her single unders to a point where she can now do a double under.  Karen also got 2 unassisted pull ups in a row!
  • Colleen – Worked her way to getting one unassisted pull up.  Many more to come.
  • Jen – She got back to being able to do a muscle up.

Time to start thinking of your next goal.  We are setting one and two-month goals.  Please make sure you write it on the white board.

Today’s Links –

Check out the video below for a good demonstration of the clean.

Schedule –

  • Foam Roll / Mobility Warm up
  • Practice the clean – Warm up to your workout weight
  • WOD – Complete the following for time
    • 50 Double Unders
    • 2 Cleans (Squat) (135/95)
    • 40 Double Unders
    • 4 Cleans
    • 30 Double Unders
    • 6 Cleans
    • 20 Double Unders
    • 8 Cleans
    • 10 Double Unders
    • 10 Cleans
  • 3 x 20 GHD Sit ups
  • Stretch
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