Weekend Schedule (Thu 7/1/10)

First and foremost, congratulations to Justin who got his first muscle-up yesterday! While you can’t watch his ACTUAL first muscle-up (since he couldn’t wait for me to get the camera ready) you can revel in the wonder we call Justin in this video of his second muscle-up. This is yet another example of his awesome progress with us. Congratulations brother – well done!

On to the schedule for the weekend:

Thursday 7/1/10: NO NOON CLASS. All other classes as normal.
Friday 7/2/10: NO MORNING CLASSES. All other classes as normal.
Saturday 7/3/10: Normal schedule
Monday 7/5/10: 4th of July WOD at 10:00am – CLOSED THE REST OF THE DAY

If this doesn’t make any sense, read it again. If it still doesn’t make sense, check the Schedule page.


Deadlift 5×5 (@ 78% of your 1RM)


400m Run
21 Sumo Deadlift High Pulls (75/53)
21 Ring Dips
400m Run
15 Sumo Deadlift High Pulls
15 Ring Dips
400m Run
9 Sumo Deadlift High Pulls
9 Ring dips


Self-Myofascial Release (SMR) on the foam roller

  • justin

    wow, thanks Tai, for all my bruises thanks Tai

  • Erik Herik

    First – Good job Justin! There’s no turning back now. All muscle-ups, all the time!

    Second – Is Self-Myofascial Release something I should be embarrassed of doing in front of other people?