Thursday September 14

September 13th, 2017
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Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm
Ladies’ Night Out – Marcel’s Culinary Experience – September 20th – 6:30pm-8:00pm (Sold out)
“Lift Like a Girl” Barbell Class – October 1,8, 15, 29, Nov 5 (9am-11am) – $100 – Sign-up here.
Anniversary and Trivia Night Party – October 14th – 6:30 pm

LiftLikeaGirlBarbellClass

Specialty Classes This Week

Yoga – Tuesday 7:30pm – 8:30pm
FTX Gold (55+) – Wednesday 2:30pm – 3:30pm
Family WOW! – Saturday 10:00am – 11:00am

Strength / Skillwork

Running Skillwork

WOD

Sled Day – 6 Rounds of:

  • 20 yard Sprint Drag (Heavy Plate Sled with Straps – use metal plates)
  • 3+3 SB Shot-put (inside)
  • 20 Yard Backwards Sprint (Red Prowler Sled with Straps)
  • 5 BOMB throws (inside)
  • 20 yard Push (Heavy Dog Sled)

Recommendations: 2-4 Plates for Sprint Drag, 2-3 plates for prowler, 3-5 plates on Dog Sled
Clear an area for Backward Overhead Medicine Ball Throws [BOMB] that no one is allowed to walk through. Preferably 2 people will use the same SB and take turns heaving it back and forth. Have the Shot-put area next to the BOMB throws.

Elements

16:00 AMRAP

  • 16 DB Snatch, 30/20#
  • 12 Box Jumps
  • 8 Burpees