Ok guys today is the last day to sign up for the Officers Down 5K this Saturday being held at Grady T. Wallace. Get forms and money turned into one of the coaches. Reminder: No Open Gym this Saturday
We have a new system for making your membership payments if you’re paying in person at the gym. We’ve set up a payment box next to the office with envelopes. Please follow the instructions posted and slide your payment into the box. Please and thank you!!
Lastly, 20 oz waters and Muscle Milk protein drinks are now available in the gym! Kill Cliffs should be in sometime Friday.
Warm Up
then
For Time:
9 Bar Muscle Ups
21 Wall Balls 20/14
15 KB Swings 53/35
200m Run
7 Bar Muscle Ups
18 Wall Balls 20/14
18 KB Swings 53/35
200m Run
5 Bar Muscle Ups
15 Wall Balls 20/14
21 KB Swings 53/35
200m Run
Cash Out:
3 x 10 Scapular Shrugs
50 KB Russian Twists