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