May 3rd, 2016

The Derksens

Welcome Emmy to the family! Congratulations Jeremiah, Laura and Annabel!

Emmeline Clare Derksen was born on April 30th at 4:30am. She weighed 8lb 10oz and was 21″ long. Emmy teased us for about a week but when she decided it was time she didn’t mess around. We woke up at 2:10am and she was born just two hours and twenty minutes later! Healthy baby and healthy mom! We’ve been enjoying the first few days with her, getting in lots of cuddles, and adjusting to life as a family of four. Annabel is an awesome big sister! Life is good and we are very blessed. Thanks for all your support and I look forward to seeing you all back at the gym in a couple weeks!

Stay strong,
Jeremiah, Laura, Annabel & Emmy

Today’s WOD

A. 8 min to find either a 1/3/5 RM bench press


5 x 3 min rounds of:

10 KB snatches @ 1.5/1

5 Burpee box jump-overs

5 T2B

REST 2 min b/t rds

* Each 3 min round is an AMRAP, start where you finished off in the previous round


  • once warm, move through the bench press quickly with a good idea of what you can do
  • Scaling options for toes to bar are either working on your knees to elbow, hanging leg raise, or v sit to kick out.

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