Specialty Classes

Yoga @ 7:30pm

Upcoming Events

Bible Reading Group – Tonight! – 1st & 3rd Tuesdays of the month @ 8:30pm – Open to anyone – members and non-members alike.
Ladies’ Night Out – This Wednesday! –  Marcel’s Culinary Experience – September 20th – 6:30pm-8:00pm (All those attending, please make sure you have paid. Thank you!)
Anniversary and Trivia Night Party – October 14th – 6:30 pm – Don’t miss this one. This one’s for our members and their family.

Strength / Skillwork

Shoulder Press
5-5-5-5
50-60-70-80%

Push Press
5-5-5
65-75-85%

Push Jerk
5-5-5
55-70-80%

WOD

Dual AMRAPS (one score)
5:00 of:
2 Bar Muscle-ups
4 Single arm Push-ups
6 Box Jumps

REST 5:00

5:00 of:
2 Squat Snatch
4 Burpees
6 Wall Balls

Rx+:
1) as written 30/24″ Box
2) 95/65#, Bar-Facing , 20/14# 2-fer-1

Rx:
1) C2B Pull-ups, Hand release Push-ups, 24/20″ Box
2) Power Snatch 95/65#, 20/14#

Elements

10 Rounds of:

• 120 jump rope
• 12 burpees
• 12 squat jumps