4:30 Class Today and Ladies' Night Friday!
It’s official! 4:30 classes on Thursdays now!
Every Thursday we have people wandering in the gym waiting for the 4:30 class only to be told it’s Open Gym time. While everyone has been great and people have galvanized together to do the day’s WOD, we have decided to officially make it a coached class time! So, from here on out, there’s a 4:30 class every weekday now!
Two more days till the Swole Sisters Wine and WOD!
This one is for the Swole Sisters only so there will not be a regular Friday 6:30pm class! Not to be outdone by the men this past Friday, the ladies’ will hit a WOD then get into some mischief with a potluck after. Don’t forget to RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page!
We’ve set up a potluck sign up, so let us know what you are bringing HERE
To take advantage of more ‘quiet time’ before Open Gym, yoga this Sunday will start at 8:15!!!!
WOD
400 M Run
30 Steps Walking Overhead DB Lunge (15 with right arm/15 with left arm)
10 Power Cleans
4 Rounds
Fitness: 115/75
RX: 155/105
RX+: 185/125
30 Minute Time Cap
Coach’s Tip: Just the WOD for the today! The lunges can be with a DB or a KB. REMEMBER NO DROPPING from overhead! There is no load on the DB, so do what you are comfortable with and mark it in your comments. The power cleans should be heavy and do not need to be unbroken. There is a 30 min cap on this workout.
New(ish) member Adi getting ready to rip one from the hang!
