Thursday August 1, 2019

Join us Saturday 8/3 for our annual Waterfront WOD 8:00am-9am

Open Gym Saturday 8/3 will be 6am-7am

Thought for the day   “Cause Change & Lead

                                        Accept Change & Survive

                                        Resist Change & Die”

                                      – Ray Norda, Chairman, Novell

Thursday August 1, 2019 A) 10 min EMOM::

Odd: 8-10 Sh. Elevated Single Leg Hip Bridge/Leg Even: 10-12 Banded Straight Leg Raise @ 3111

B) 2 Sets:

800m Rest 2 min

600m Rest :90

400m Rest :60

200m Rest 4 min