12 August 2017

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SATURDAY SCHEDULE: 

YOGA:  8:00 a.m. to 9:00 a.m. (FREE TRIAL)

CF UNLOADED:  8:00 a.m. to 9:00 a.m.

WARRIOR WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. and 11:30 a.m.

FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.

 

REMINDER:  TAKE ADVANTAGE OF OUR YOGA 2-WEEK FREE TRIAL: 

Starting Tuesday, 1 August we will offer a two week free trial of our Yoga classes with our awesome Yoga Instructor Tonya C.  The free trial will run from 1 August through 13 August.  We have a lot of new members and we wanted to make sure everyone has an opportunity to experience the benefits of our Yoga program and how it can aid you in not only your recovery but also performance in the gym.  Tonya currently provides Yoga classes on Tuesdays and Thursdays at 7 p.m. to 8 p.m. and Saturdays at 8 a.m. to 9 a.m. and Sundays from 3:30 p.m. to 4:30 p.m.   To participate in the free trial you only need to enroll online via our SCHEDULE link on the dates you would like to attend.  We encourage you to attend multiple classes to see how you like the class and please be sure to provide Tonya with feedback to include alternate class times you might like to see on the schedule in the future.

 

CF UNLOADED WOD: 

 

 

WARRIOR:  

A.

E2MOM:  12 Minutes (:80 Work/:40 Rest)

10 Burpees Over Bar

Max Squat Cleans with Remaining Time (185/135)

 

B.

AMRAP:  20 Minutes

9 Ring Dips (Complete on High Rings w/MU at start)

7 Clean and Jerks (135/95)

5 C2B Pull Ups

3 Strict HSPU

400m Run

 

CFK WOD:  

Partner WOD

160 Calorie Row

100 MB Toss Sit Ups w/Partner

80 Squat Snatch (Rx: 135/95; S: 115/80; S2: 95/65)

 

CORE:

Accumulate 3 Minutes in L-Sit on Rings