Tuesday: HERO WOD

ATTENTION MEMBERS: 

Dropping an empty barbell will grant you 50 burpees.

Dropping kb's and dumbbells from anywhere other than below the knees will get you 100!!

KB's and Dumbbells are oddly shaped, when you drop them they bounce any 

and every direction and the chance of it falling or bouncing onto your toe and break it, or into your shin are highly likely. Also, KB handles WILL break off. Kb's are NOT cheap.

Respect your body and our equipment…thank you

"Ryan"
Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. 

5 Rounds:
7 Muscle Ups  *scale 7 C2B Pull Ups -or- 10 Pulls ups -or- 10 ring rows 
21 Burpees 

Each burpee terminates with a jump one foot above max standing reach.


Did you know for every pound overweight you are it puts an extra FOUR pounds of pressure on the joints. So 4x the amount of poundage that you actually are overweight is compressing your joints. I've had multiple people in the gym tell me that when they loose weight doing the Nutrition challenges that their knees, back, hips feel so much better. I think this alone should be motivation enough to keep the extra pounds off! 
NUTRITION CHALLENGE COMING SOON….
Be on the lookout for details!