Upcoming Events

Bible Reading Group – 1st & 3rd Tuesdays of the month @ 8:30pm (Except next one is Monday, October 2 from 8:30pm – 9:30pm)
Anniversary and Trivia Night Party – October 14th – 6:30 pm
Black Ops Competition – December 16th – 7:30am – 12:30am – Details to come!

Specialty Classes Today

FTX Gold (65+) – 2:30pm – 3:30pm

Strength / Skillwork

None today

WOD

5 Rounds, build up more weight each round:

• 5 Glute Bridge
• 5 Bent-over Row
• 5+5 SB Lateral Grab ‘n’ Throws*
• 5 Lying Lat Pull-overs

* With a Sumo stance and a SB on the floor beside you, turn your body without taking a step and grab the SB and throw it across your body to the other side.

Elements

8 Rounds, For Time:
3 Banded Pull-ups
5 MB Squat Cleans, 30/20#
7 KB Sumo Deadlift High Pulls, 55/35#
Rest :30 after the full round