Saturday Nov. 10th: Regular Gym Hours, then
@11am: WOD and Beer@ Riverwalk Brewery
to benefit men’s health ($15 donation gets you a workout and a beer!)
Please bring cash or a check made out to: The Movember Foundation
Sunday Nov. 11th: Yoga at 8:30am
@1pm: Ladies Only Open Gym with Coach Sandy (free to members)
Monday Nov. 12th: “GLEN” all day in honor of Glen Doherty.
There will be no 5:30am or 7:30pm Classes on Monday.

WOD for Wednesday November  7, 2018:

A1) Press:

Fitness: 6-8 @20X1 x 4; Rest :45
Performance: “Split Press” 6-8 @20X1 x 4; Rest :45

A2) Medicine Ball Deadbug: 12 Alternating @ 2211 x 4; Rest 2min

B) 20 min EMOM:

Odd:12/8 Cal AB

Even: 12/8 Cal Row

Then Immediately into

4 min EMOM:


8-10 T2B

20 DU


10-15 Tuck Crunches

20 Mtn. Climbers

Categories: WOD

%d bloggers like this: