Partner Wod



Saturday – Open Gym 9:30am – Price of admission? A Donation!

PLEASE Bring a Donation to be shipped to the soldiers in Afghanistan!!

Items Needed: Baby Powder, Crew Socks, bubble gum, beef jerky,  protein bars, toothbrushes, toothpaste, nuts and seeds, sunflower seeds, deodorant, body wash, fun stuff!

10:45 – Re-Flex

Free to all Gold Members. Drop in’s are $12 (and worth it)

10:45 – Kettlebell Seminar

REGISTER or pay the Drop in



7am – Hero Wod


Please bring a donation!!

9am – ReFlex

6pm – ReFlex

4th of July – Closed

9:30am – Wod

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

Back squat
9-9-9-9 at 70% of Max

1 set to failure of 40X0 tempo at the same weight

Partner wod
15 min amrap
25 burpees
25 wb
25 sit ups

1 person works at a time. Alternating between each exercise

Mad mobi
2 min calf
Roll quads
IT band up and over
Press ups



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