May 2017

Long-time member, Gabe, will be hosting this awesome, and very important class! This Sunday, May 21st from 10-11AM, we will be hosting a FREE Women's Self Defense Class open to all members and friends of members.  This one-hour class will cover: Basic applicable anatomy Basic striking and blocking Basic falls Basic grab/ground defenses If you or anyone you know is interested in this great opportunity, sign up through this link!...

Gym Announcements

No 5:30pm and 6:30pm Classes tonight!  Get your fitness in early!  Sorry for any inconvenience.

JP’s Strength Class begins next week! Interested? Click HERE, or read more about it HERE!

Want to hear more about JP’s Strength Class!? He is hosting a free seminar this Sunday from 9:00 am-10:30 am.  He will talk about his strength class then break people out into groups to find a 1 RM in their Squat, Deadlift or Strict Press.  If you want some instruction, a little insight on his course and a heavy day this is all you!

Wine + WOD is today! WOD starts at 5:30, and wine after that! If you are coming, sign up here.

Strength WOD

Take 12 minutes to find a heavy load in this complex:
1 Snatch + 1 OHS

WOD

20 Second Sprint on the Assault bike
5 Overhead Squats
7 Bar Facing Burpees
Rest 1 minute
5 Rounds
FItness: 7 OHS (95/65)
RX: 135/95
RX+: 165/110

kb2

Cory on KB swings!