For time:
Run 1 mile (click here for run route, each lap is 800 meters)
then:
Complete five 2 minute intervals for max reps of:
– burpees
– row (calories)
– 65/95 lb thruster
– pull-ups
– double unders

Step 1: Run 1 mile (fast).  You will run two 800s around the shop street blocks.  Make sure to come back to the shop door between 800s.  You will touch the shop door and then start the route over again for your second 800.
Step 2: Come in the door, look at the clock and start in on your first exercise
Step 3: After working for 2 minutes, immediately move on to the next exercise until you have completed all five.  There is no rest between intervals.

Log your total time and total reps + calories on the rower.

Lawrence’s Counters from Nicole Gibson on Vimeo.

Lawrence made some SWEET counters for the shop.  Check out his slider system in this video.  AND since we know how much he loves Taylor Swift, we set the slideshow to her music.  Enjoy!  And thanks Lawrence!

Check out this week’s additions and modifications to the class schedule.

We added Tuesdays at lunch to the schedule as well as strength and Oly classes at new times!

Tuesdays – 11:30am and 12:30pm group classes
Wednesdays – 11:30am Olympic Weightlifting and 12:30pm strength class
Thursday – 7:00pm strength class

Beginning June 17th we will change the Thursday 6pm WOD to Olympic Weightlifting.

An endurance class and specialty WODs are on the way as well as additional and new class times!