Sunday 131117

1 WOD only at 7am on-site.  Outside WOD at 9am Commons Park.

Four rounds for time:
Run 400m
25 Med-ball cleans, 20# (14#) 

Post time to comments and BTWB.

Courtney standing strong. Discipline in rehab = success.

Outside WOD at 9am at Commons Park.  Please meet us at the park-side intersection 18th and Little Raven.

New Foundations begins Monday, November 18 at 7pm.  Please sign up via our schedule.  Limited spots remaining.  

Upcoming Athlete Interest Clinics next week (free to members) include:
Shoulder Pre-hab with Maddie 12:30pm Monday
Accessory Work (pushing/pressing focus) with Zink 1:30pm Friday 


  1. DeEtte :


    Thanks so much for friday’s rowing session! I rowed 3000M yesterday to test the waters. Got it done in record time, for me! I didn’t feel like all I wanted to do was collapse on the floor and best… NO panic breathing going on and I felt like I could do more! I still may not love it, however, I look forward to working on my rowing skills, it’s not so dreadful after all 🙂 Thanks a bunch gal!

    PS Courtney-You look awesome!

    • Madeline Berky :

      You just made my day! And you did awesome! It was such a pleasure getting to work with you on Friday. From here on out – you are in charge of that machine!

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