Our Grand Opening flyers are in and ready to spread the word! Feel free to take as many as you would like to hand out to friends, family and co-workers! Remember to put your name in the “Referred By” box on the back of the flyer so that you can earn 10 raffle tickets for every person who shows up with your name on the flyer! The more flyers that come in on that day, the better chance you have at winning a trip for two to the Welded Games!
If you have any questions about our Grand Opening promotion or flyer please let us know by contacting [email protected]
GROUP CLASS WORKOUT
Warm Up:
30/24 Cal Machine
2 Rounds: 12 OHS PVC, 12 V-Ups, 3 Inch Worms
Finish with: 1 Min Banded OH Distraction, 15 PVC PT, GM
Skills:
15 Minutes
DU, Pullups/MU, OHS, GHDs
Challenge: 25 Calories in 45 seconds male or 1 min female
Metcon:
Welded
5 Rounds
10 Push Press 95/65
15 Air Squats
15 Hand Release Pushups
10 Hang Power Cleans 95/65
Adv: Use Fat Bar 95/65
Fat Bar is 20lbs.
Welded Lean
10 Rounds
:45 Assault Bike Sprint
Rest 1:15
Max Effort.
Mobility Of The Day: Shin Smash (pg. 371)
Improves: Shin Splints, Ankle Pain, Knee Pain
YOGA SCHEDULE
Strengthen & Lengthen
6 to 7am
4:30 to 5:30pm
Rest & Restore
5:30 to 6:30pm