Wednesday 7.8

We are thrilled with how the lobby has turned out. A few additions are still to come to finish the bar area along with the apparel showcase setup. Once that is up and done the renovations will be complete for this phase.

I want to say a huge thank you to 2 special people. Bob Hannsens was the man doing all the work, or 95% of it. All by himself, just grinding away, making this place look absolutely fantastic. He won’t see this but in spirit he has been recognized for the great hard work he did to turn this place around in literally days.

Then another huge thank you to our own Lily Heil. Stacey and I have “redone” the lobby twice and it really consisted of just moving furniture around and painting the floor. We asked Lily for her professional help at the start of all this and she went way, way above and beyond helping. She gave us a complete makeover that is better than we could have ever done and honestly I believe better than any professional would have done. She turned a makeshift, disheveled lobby for what looked like a run of the mill gym to a clean, simple, yet sparkling lobby for the peak of industry gym this place is going to become in the next year.

Thank you Bob. Thank you Lily.

If you ever find yourself hanging out in the lobby once things get back to “normal”, be sure to find Lily and say thank you because it was all her and her Dad that made it possible.

Strength: High Bar Back Squat
2-2-2-2, then EMOM 6m, 1 rep with 5s pause in bottom

  • Get 2’s done in 15 minutes (5 min warmup), then 6m for EMOM

WOD: 4 Rounds, each round 3:00/1:00r
20 KB Swings, 53/35
15 Goblet Squat
10 KB Sumo DL High Pull
5 Power Clean 155/105
then AMRAP Walking Lunges with remaining time

S: 35/26 eye high, Air Squats, 75/55
L1: 35/26 full swing, 115/75
Rx+: 70/53, 185/135

Extra Work
1. Barbell Good Morning
5-5-5-3-3-3, heavy!!!

2. 100 Push-ups, 80 Plank Knee to Elbow, 60 GHD Hip Extensions, 40 GHD Situps, 20 Weighted Situps, 55/35 or as able DB at chest feet anchored


Click for YouTube Link to VirtualWOD 7/8/2020
WOD description is in video description