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
Anniversary and Trivia Night Party – October 14th – 6:30 pm

Strength / Skillwork

Be smart about which movements you record. If you are capable of doing the pull-ups and both types of m/u try strict pull-ups to not over-stress your muscles with more and bigger reps, plus increasing your chance of tearing. Rest plenty between p/u and m/u attempts.

Max attempt at Pull-ups, Bar M/Us and Ring M/Us.

Shoulder Press
1-1-1-1-1-1
50-60-70-80-90-100%

WOD

12:00 AMRAP, Teams of 2: Alternating Reps
8 Cleans
16 Burpees
8 Calorie Row (1 person per round)

You must alternate who rows each round! All other reps alternate every rep.
Rx+: 135/95#
Rx: 95/65#

Elements

8 Rounds of:
120 Jump ROpe
12 Burpees
12 Squat Jumps