"A Community that SWEATS Together, STAYS Together."

We don't support RACISM in our doors or outside of them! We don't agree with and will NOT tolerate Social Injustice!

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.


Tuesday, December 16th




Strength


Sumo Dead Lift 4 x 5
4 x max effort Hanging L- hold...scale back with knees bent. Look for good Lat activation.
Score is total seconds held for flap four rounds.


WOD


Complete three rounds of 1 minute at each station. Rest 1 minute between rounds:

Wall-ball, (20/14)
KB Swings (53/35)
Box jump (24/20)
Push-press (95/65)
Bike or Row (Cal)

Score is Reps Completed