Yoga at 8:30am Free for members and only $5 drop in.

HEADS UP >>> We will only have a 6am workout today. Everyone is welcome to come. “Hundo” In teams of 3-4: AMRAP 12 100 Calorie Row 100 Ball Over Shoulder (40#) 100 Box Jumps (24/20″)… Friday 9-23-16

“Helen” 3 RFT Run 400m 21 KBS (53/35#) 12 Pull Ups HEADS UP >>> We will only have a 6am workout this Friday. Everyone is welcome to come.

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

Front Squat 5-5-3-3-1-1-1 Power Clean OTM x9 The reps will go 3,2,1 / 3,2,1 / 3,2,1 on the minute. Pick 3 loads to increase on the minute.  

5 Sets of 30s On / 30s Off Pull Ups The goal is to stay consistent over all 5 sets. Use bands as needed or scale up to C2B. ___ “Dead Ball” 21-15-9 Deadlift (225/135#)… Monday 9-19-16