Good Work to all those who celebrated Michael’s Birthday.  Had our first Pukie yesterday.  Guess Fred gets a free t-shirt.  We’ve had a strong week so far lets keep up the GREAT WORK!!!

Just to give you a heads up we will be hosting a free WOD this Saturday at Seneca Park near the corner of Cannons Lane and Pee Wee Reese.  Post to comments when would be the best time for you guys.  We were thinking around 11am.

Strength- Press 3×3

WOD

Beginner

4 rounds

10 wall balls

10 kb swings (1 pood)

Advanced

double the beginner reps, keep it at 4 rounds

This workout should take 5-9 minutes.  Scale accordingly.

We are looking at having a Basic Barbell Seminar June 6th, 2009.  Spread the Word!  We have 20 spots to fill.  Price is $100 per person.  $75 for students.  We will be covering the Bench Press, Shoulder Press, Squat, Deadlift, and Power Clean.  Seminar will start at 9am that Saturday and run about 5 hours. 

Post to comments if interested or know someone that might be!