Ready for 2014?

Holly Jolly Hot Wod #2

has been emailed to each participant.

It is a 5k run or row – proof must be sent to your coach (text or email) of your final time (pic of your phone, watch or rower)

New Year’s Schedule

Monday – Regular Schedule

Tuesday – Last class at 12pm

Wednesday – Community Workout – time TBD

Thursday – Regular Schedule

Friday – Regular Schedule

Saturday – Open gym 9:30am

Competitors Class 10:30am


Start off 2014 with a bang!

Sign up to start the 24 Day Challenge

and receive 25% off a 1-month GOLD Membership. 20% off 1-month Silver Membership or 15% off 1-month Bronze membership.

Email with any questions.

This can be used for all current memberships and new memberships.

dynamic movement prep

Group warm up

Strict pull ups
Use spotters not bands. If necessary 1 on each leg

3 position cleans
3-3-3-3-3   70-75%

21 clean and jerks
15 cleans and jerks
9 cleans and jerks

Record your splits.

30 seconds on 30 seconds rest
10 rounds. For calories.

Mad mobi
Hamstring up n over
Shoulder band stretch
Press ups

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