FRIDAY!

Coach Brian going over the OHS before "Nancy"

BEGINNERS CLASSES: 6:30pm tonight is for beginners only (unlike the Tue/Thurs classes I will allow current members to come to if they need to). This will NOT turn into a regular class time. Same thing with Saturday at 10am: BEGINNERS ONLY! (not for those that want to be lazy and sleep in)

SATURDAY's SCHEDULE
9am regular class: Coach Brit
10am BEGINNERS ONLY: Coach Brian
11-12:30pm OPEN GYM
Normal open gym hours on Sunday
*Coach Andie and Brock will be back this weekend and there to open up for open gym!

Strength
Weighted Pull Up
1-1-1-1-1-1-1 STRICT
*if you don't have your pull ups yet you will do 5 sets of max rep pull ups with 90 seconds rest between sets. Challenge yourself with what band you use!!

WOD
15 calorie row
30 Box Jumps 30/24
15 Deadlift 275/185#
30 Burpee Chest-to-Bar Pull Ups
15 PLUSTERS *plank to dumbbell squat clean to thruster
30 KB swings 32/24Kg
15 Toes-to-bar

*Scale as needed. Coaches will help with scaling options!