Wish I Had a Motor

Please make sure you get your tickets for the Christmas Party this week so we can begin to get a head count for the caterer. And PLEASE sign up for the Gift giving. We really want to meet all the needs we can. 10 min EMOTM 10/7 Calorie Row Max Rep Shoulder Press...

Holiday Travel

Please get signed up for the families gifts. There are still a lot of unmet needs that I would love to see fulfilled. 3 Rounds for Time: 400 m Run 100 ft Bear Crawl 100 ft Plate Push 25/10 100 ft Walking Lunges

Lucky 7’s

Please make sure you are signing up for the gift donations. Please Wrap and Label your gift with the appropriate child’s name. Hang onto them until next week we will begin collecting them at the gym. Please make sure you are getting signed up there are a lot of...

Workout of the Month: Cindy

We are going to be starting a Workout of the Month. We will do the same workout at the beginning of the month and again at the end of the month for you to measure your progress throughout the month. Workout of the Day “Cindy” As many rounds as possible in...

Strength and Endurance 12/1 – 12/7

Strength WOD’s: We areĀ  moving to week 4 of the strength program. Endurance WOD’s: Airdyne: 10 x EMOTM 18/15 Calories Running: 6 x 400 m Run / 1:30 Rest Rowing: 2 k TT

Warm Up 12/1 – 12/7

500 m Row 15 Scorpion Stretch 10 Inch Worms 50 Mountain Climbers 10 Burpees 25 PVC Pass Throughs 15 Behind the Neck Push Press (PVC or BB) 15 Back Extensions