Announcement and WOD for Monday November 9, 2020

As you already know, COVID-19 and responses to it have changed many aspects of our daily life. In addition there has been a strong economic impact at nearly every level. In respect to this, two staple gyms of the Natomas community have decided to close permanently; the Natomas Racquet Club and Anytime Fitness. Members of those gyms are used to a different style of fitness and an entirely different environment than we have built at Iron Mile. Still, those people will have a choice to stay home or join another gym.
In an attempt to build our community with individuals who have been recently displaced by gym closing and additionally with like minded individuals, we are beginning a New Member Referral Program. Anyone who is refers a new member will receive $150 off of their monthly membership fee. This will be $50 off for three consecutive months. There are two ways to get credit,

  1.  The member attends the gym and names you as the referring source. There is a spot on the first page of the waiver that says, “How did you hear about us?” If your name ends up in there and they sign up on a month to month or annual membership, you get the referral bonus.
  2. THE POTENTIALLY EASIER WAY is that you simply put the prospective member in touch with me, Coach Ben, via email or text and if they end up becoming a member, then you get the referral bonus. 530.908.7678 /




Warm Up: A smooth 10 min Flow
1 min smooth Row
5 Up downs
5 Box Jumps
5 Floor to Elbow Stretch (each side)

Workout: Every 6:00 ( 5 sets)

15/12 Calorie Row
10 Burpee Box Jump Over 24/20
12/10 Calorie Row
10 Burpee Box Jump Over 24/20
9/7 Calorie Row

T1: Remove the last row from each set and lower the burpee box jump over reps to 6-8

T2: As written

T3: 6 burpee box get overs 48/40

Clean-Up then ACCESSORY

Do 5 set of 10 Strict HSPU/Pike HSPU/or similar

Sunday, November 8th, 2020 at 7:21 pm / WODS