Monday 8-25-2014

We have some news and upcoming events for the gym in the coming weeks. Beginning today we will start an open gym time from 11:30am to 1pm Monday, Wednesday, and Friday. This will not be a structured class, but a good time to come in and work skills or get in a wod.

We’re running a promotion for the month of September. For any member that brings someone new to join us, you will receive 50% off your September membership dues and whoever you bring in will also receive 50% off their first month!!! For any current member that gets 2 new people to join, they will receive a free month! So tell your friends and family that they can receive their first month half price for September.

We have the annual Race For The Cure 5k coming up in 8 weeks. This year it will be held on October 18th at the Four States Fairgrounds. We want a big team like last year! We’ll be putting a sign up sheet on the whiteboard for anyone that plans to join the team and race with us. This sign up will be for the tshirts we’re going to have made for the race. 

Also, with Race For The Cure coming around we will begin an 8 week Endurance cycle for anyone interested in training for the race.  The programming will be posted on the whiteboard over the medballs. The 6:30pm class will be used as a designated Endurance training class. During this time slot we will work with running technique and efficiency. You may still follow the programming even if you aren’t able to make the 6:30pm class.

Warm Up

*Lot trips

*2 x Gymnastic Bear Crawl Down/Lunge Back

*2 x 5 Barbell Front Squat/5 Barbell Push Press


Thruster Technique/Standard


For Time:

21 Thrusters 95/65

400m Run

15 Thrusters 95/65

400m Run

9 Thrusters 95/65

400m Run

Cash Out:

Spiderman Crawls/Pigeon Holds/Couch Stretch

Tabata Planks

*Competitors on hands with 25lb plate on back