8 August 2017


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.



“Death Race”

With a Running Clock…

Minute 0 – 12 Complete:

Run/Row 1200m

Max Effort KB Swings in remaining time (A: 70/53; Rx: 53/35)

Rest 3 Minutes 

Minutes 13 to 20 Complete:

Run/Row 800m

Max Power Snatch in remaining time (A:  95/65; Rx: 75/55)

Rest 3 Minutes 

Minutes 23-27 Complete:

Run/Row 400m

Max Bar Facing Burpees in Remaining Time



EMOM:  9 Minutes

M1:  HS Hold (:30 Work/:30 Rest)

M2:  DB/KB Windmill (:30 L/:30 R)

M3:  Rest