“Strawberry Fields” 3 RFT Run 400m 75 Double Unders 25 Wallballs (20/14#) The weather’s nice so it’s time for us to stretch our legs! Today we’ll prep the double under as a skill and work… Thursday 1-12-17

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

“Good Vibrations” 5 Rounds for Max Reps: 1:00 – Row for Calories 1:00 – Power Cleans (135/95) 1:00 – Bar Over Burpees 1:00 – Rest Commit to forward progress today during this workout. Transition from… Tuesday 1-10-17

Overhead Squat 3-3-3-3-3 ___ “Jelly Beans” AMRAP 8 3-6-9-12-15-18… OHS (95/65#) Chest to Bar Today’s 3 rep isn’t supposed to be a max effort. We’ll take about 20 minutes to get the lift done. Spend… Monday 1-9-17

Yoga at 8:30am. Free for members. $5 drop in for non-members. ___ RunStrong Run 5k Time Trial

“Tarzan” For Time 10 Bar Muscle Ups 100 Double Unders 30 Kettlebell Swings (70/53#) 100 Double Unders 10 Bar Muscle Ups Sub 10 C2B pull ups for Bar MU and 200 singles for the DU.… Friday 1-6-17