Thursday

Pre WOD: Skill work incorporated into your warm up- led by coach 

For time: 

800m Row

then immediately:

4 Rounds--

8 Burpees

12 KB Swings 24/16kg 

20 Double Unders

Cash Out

NFT 

50 Sit-ups

Then:

Group Mobility 

*If you plan on doing 14.5 on Friday, keep the KB swings light. The programmed weight is "light" so if that weight is heavy for you please scale back. We are keeping things light but keeping the body moving! 

14.5 Friday Night Throw-Down…last one!!! 6:30pm Friday Night

Stay updated on our FB page, we may be having another late night viewing of the 14.5 release at 8pm Thursday. We will be in the back lifting corner because elements will be going on for their last class 

hot colors, short shorts, spandex, sweatbands, hammer pants,

knee high stripped socks, leg warmers, side pony tails….

THEME--last week was a lot of fun having our mustache theme!! This week our theme is 80's. Come dressed up in 80s workout gear. We will have prizes again and if you come dressed up you will be entered to win (WODing or not)! I have three tubs of Optimum Nutrition's NEW PRO BCAA's which has glutamine. This is an amazing recovery supplement that Drew and I use multiple times per day. I just got the new PRO line last week, so yummy!