Tuesday, September 2

 

Awesome job to everyone that came out today and did the Hero WOD with us!!! It wasn’t easy, by any means, but the service that our soldiers do for us isn’t either. This was just our little way of honoring them and thanking them!

 

 

Lots of exciting NEW things happening at Bane within the next few weeks!!!!!!

 

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1) Beginning Sept 1st, there will be no more Saturday classes. Sorry guys. Starting Sunday, September 14th, we are going to have open gym from 9-11 am. This will be happening every Sunday (Yes, this means we are closed the entire weekend coming up, Sept. 6th & 7th. Jamie, Julie and Jenn have a competition in Hershey. If you want to go, we will post the address at the gym!! A few Baners are going up. You can always carpool!!!).

 

We are doing this for a few reasons. A) for all of you that signed up for competitions in the coming months, this is your chance to test the WODs that you will be doing. B) for all of you that want to work on your goals, now is the time to do it!!!!

 

We will still be posting WODs, but you by no means have to do them!!

 

2) Lurong Living Paleo Challenge starts Sept. 15th!!! Sign up!!! You will have a great support system at the gym, a lot of your fellow Baners (and coaches) are doing it!!!

 

3) New equipment is on its way… Look for new things in the gym within the next few weeks!!!

 

4) SEPTEMBER IS BRING IN A MEMBER MONTH
 
Beginning September 1st-September 30th everyone needs to try and bring in a potential member to the gym. To add a little incentive we will be raffling off our sweet new sweatshirts (prototype coming soon)!!!
 
Rules are simple. Bring a friend to try our box and you are entered into a raffle for a FREE SWEATSHIRT. The more you friends you bring the better your chances.
 
1 Friend= 1 Entry into the Raffle
 
2 Friend= 3 Entries into the Raffle
 
3 Friends= 5 Entries into the Raffle
 
4 Friends or More= Matt buys your Sweatshirt for you!
 
 
That’s right! Bring 4 Friends this month and Matt will buy you a sweatshirt out of his hard earned school counseling paycheck!!!!
 
For every 5 total friends brought into the box we will raffle a free sweatshirt! So the more peeps in the door, the more shirts on your…back!! (it didn’t rhyme sorry).
 
So get your friends(or some stranger off the street) in here and help us give away some free stuff!!!!

 
The drawing will be Wednesday Oct 1st at 7pm.  It will be audited by Matt and the winner announced on the blog that night.  (Megan McPeek won the last drawing…we failed to make a big deal of it).  This time we will!
 

 

Tuesday, September 2

 

Warmup:

 

100 DU’s or Attempts

10 Burpees

10 Elevated OHS w/PVC

Banded Shoulder

 

 

Strength:

 

Back Squat

2×5 @ 80%

 

WOD:

 

8 min. AMRAP

5 HSPU

10 OHWL (45/35)

25 DU’s

 

2 min. rest

 

8 min. AMRAP

25 DU’s

10 OHWL (45/35)

5 HSPU