Tuesday 2nd September 2014 : AND WE’RE BACK!!!!

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Ok OK – so I know you’ve missed us. We have been silent for a while. Aside from the fact that the Website went a little crazy and wasn’t allowing me to modify or change anything (thanks you unscheduled and unwanted website updates!)we’ve also been busy with moving, building a new Box, running down contractors, locating missing plumbers and setting up equipment in the New box. Thankfully this task is now complete. *cues Beethoven’s “Ode to Joy”*. It’s been a long and frustrating month off and yes yes – some strength & conditioning may have dwindled just a tad, but hopefully you remembered to keep your eating in check and you didn’t completely deviate down a road to ruin. Now that we’re back feel free to pop on in and get your WOD or just come on down to check out the new place! That said, here’s out 1st Official WOD at Murray Street courtesy Coach Rodney:


30 Pass Throughs with a PVC

30 OHS with PVC

30 Hollow Rocks

30 Flutter Kicks

400 M Run


Push Press: 5, 5, 5, 5, 5


21-15-9 For Time:

Sumo Deadlift High Pulls (65#W; 95#M)



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