Saturday

Christy killing some knees to elbows!

NEW SATURDAY HOURS: REGULAR 9am CLASS, 10am-NOON OPEN GYM

*if you guys missed any of our 1RM test days, open gym would be a great time to come in and establish that! It's also a great time to come in and work on your mobility! 


Here is Coach Steph's Chipper....we miss you already Steph!

Dirty Dozen
20 walking lunges
20 pull ups
30 box jumps 24/20
20 Double Unders20 ring dips
30 knees to elbows
20 kb swings 32/24kg
20 hang squat cleans 135/95
30 sit ups
20 back ext.
20 wall balls
3 rope climbs


MURPH MAKE UP!
We are also having a "Murph" make up. 
If you are coming in for Murph, please come in and warm up right away, to get started asap.