Friday 09/13- No 5:30pm class

Today for the evening we will have a 4:30pm class only. We apologize for any inconvenience!! All morning classes are still on.

Reminder that our FitAid gym bag giveaway is through this Sunday! Winner announced Monday 09/16

Strength Day

Part 1 - Every 2:00 x 8 Sets

  • 3-3-3-3-2-2-2-2 Back Squats

  • Build to a heavy set

Part 2 - Every 90s X 10 Sets

  • Sets 1-5 = 2 Clean & Jerks

  • Sets 6-10 = 1 Clean & Jerk

Wednesday 09/11

“Now, we have inscribed a new memory alongside those others. It’s a memory of tragedy and shock, of loss and mourning. But not only of loss and mourning. It’s also a memory of bravery and self-sacrifice, and the love that lays down its life for a friend―even a friend whose name it never knew.” — George W. Bush

Body Armor - 5RDS

KB HOLDS

  • :20 Farmers Carry Hold

  • :20 Front Rack Hold

  • :20 Overhead Hold

  • 1:00 Rest

WOD - “9/11” For Time

  • 2001m Row

  • 110 DB Box Step Ups (20”)(50/35) - to represent the flights of stairs the firefighters climbed