11 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.



EMOM:  10 Minutes

2 Push Press (Climbing)

BB Upright Row:  3 x 10 (BB or 65/45)



8 RFT:

10 MB Thrusters (20/14)

10 MB Clean (20/14)

100m Sprint



5 Minutes:  Max Thrusters (95/65)

4 Minutes:  Max Box Jumps (24/20″)

3 Minutes:  Max KB Swings (53/35)

2 Minutes:  Max Burpees

1 Minute:  Max Cal Row/Bike (be sure to use same equipment you used the first time)

Tomorrow we will offer a repeat of our performance nutrition wod for all of our nutrition challenge participants.  You will also have the opportunity to get your measurements and after photos completed.  If you cannot make it in tomorrow, you can come in on Saturday at 11:30 a.m. or Sundays from 10 a.m. to 12 p.m. during open gym hours.  Please be sure to update your score logs as soon as possible.



Static Stretch/