Wednesday 7-23-2014

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


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