Friday September 1

August 31st, 2017
by:

Announcements

Labor Day – We will be closed Monday.

Bible Reading Group – 1st and 3rd Tuesdays of the month @ 8:30pm. All are invited.

October – Free Flex 9 membership for any active full-time police officer!

Annual Trivia Night & Anniversary Party – Saturday, October 14th @ 6:30pm.

InHouseCompInstructions

Strength / Skillwork

Push Press
3-3-3-3-3-3
55-65-75-85-85-85%

WOD

25-18-11 of:

  • American KBS
  • Pull-ups*

* Perform 100m Row, 200m Run AND (25 D/U or 100 Singles) after every full round.
Rx+: 55/35# KB, Strict
Rx: 35/25# KB, Kipping

Elements

8 Rounds of:

  • 5 Ab wheel Roll-out
  • 10 Jumping Pull-ups
  • 15 Air Squats