Monday

Tracy ran the Allen Stone 5k this weekend!

1. “Helen”
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups

2. Squats
5×7 Back Squats *Across

Give "Helen" your ALL!! 

*All classes, including the 5:30pm class are following this. If you are following the comp WOD you can also complete a 2 Rep Max Bench and 5 RFT: 12 Bench Press at 70% of body weight and 10 strict C2B Pull Ups. You'll have to do those at open gym time to be able to use the rig. The bench press portion you can do in the back lifting area at any time.

**31 HEROES** AUGUST 2ND: Use the link in this flyer to sign up! Once you register, pay, and have a partner you will need to request a heat here: http://www.eventbrite.com/e/31heroes-norfolk-va-main-event-heat-signup-tickets-12153556615?aff=efbnen

**PARTY**

Also on Aug 2nd at 7PM We have our UNRIVALED BDAY party at the gym!

We're going into our 4th awesome year and want you to come and celebrate! We will be hosting a potluck, I will be putting a sign up sheet out this week :) 

We will have lots of great prizes for our raffle including a FREE YEAR membership! All money raised through the raffle will be used to purchase a fun new gym "toy" that you guys will get to vote on! 

**NEW CHALLENGE**

We have a new challenge coming up, details will be posted soon. This is not a nutrition challenge :) But is going to be fun!