16 January 2016

SCHEDULE NOTE: 

Please Note our 12:30 p.m. Saturday Free Intro Class is Cancelled today (16 January) due to a schedule conflict.   Please join us for our Free Intro Class on Sunday at 12 noon.

 

WARRIOR (9:00 a.m.):

PART A:

20 Minutes to work up to 2 Rep Max OH Squat.

 

PART B:  

5 RFT:

25 Cal Row

16 C2B Pull Up

9 HSPU

 

WOD (10:30 a.m.) 

10 RFT:

100m Farmers Carry

10 DB Single Arm Rows (5 each arm)

10 Push Ups

10 DB Push Press

(Rx: 45/25; S: 35/20)

 

 

 

WODAPALOOZA: 

James, Jordan and Cedric are currently ranked first in their division.  You can tune in and cheer them on while they compete through a live stream with FloElite by following the link WODAPALOOZA LIVE STREAM.   Be sure to check out their heat times via the website for WODAPALOOZA.  Be sure to check back for updates as times can vary due to schedule challenges.

 

NEXT “BUMP BE GONE” LADIES PERFORMANCE BOOTCAMP: 

We are excited to announce that we will be kicking off our next cycle of our “Bump Be Gone” Ladies Performance Bootcamp just after the New Year.  The 6-week bootcamp will run from 25 January 2016 through 4 March 2016.  We will offer both a morning camp (Monday, Wednesday and Fridays at 10:30 a.m.) and an Evening Camp on Monday and Wednesday at 7:30 p.m. and Friday at 6:30 p.m.  To get more information or to register please follow our Bump Be Gone Boot Camp Link. Sign up today and  use promo code BUMP2016 to receive $25.00 off our New Year Boot Camp. 

NEXT PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE: 

Our next 8-week Performance, Nutrition, and Lifestyle Challenge is set to kick off on 25 January 2016. We will host an information session on Thursday, 21 January for anyone interested in participating. For more information and to register for the challenge follow the link PNL CHALLENGE.

MID  ATLANTIC  ERG  SPRINTS   2016

Looking for an event to test your ERG ( Rowing Skills ) ? Why not consider getting your friends together for the MID ATLANTIC ERG SPRINTS     http://ergsprints.com/schedule/

We have a couple of members  Adam and James who are looking to get a team together.  Contact Coach TAT at  bikermike1971@mac.com  if you might be interested in joining their team or forming a team of your own.