Workout And Words For August 24th – #DECFlag Grand Prize!!

We are starting the final week of the #DECFlag Instagram contest and we are excited to announce the grand prize!   The winner of this month’s contest will receive a $400 Legends shopping spree at the Sparks Marina!

The grand prize will be given out on Friday night at the member’s appreciation night before the game.   Unlike the past three weeks where the winner was randomly drawn,  we will be giving the grand prize to the best overall photo from the month.   We will pick 5 finalists that will be rated off of creativity, originality and overall effort.   The winner must be present on Friday to win the grand prize so make sure to sign up with Sabrina for members appreciation night if you haven’t already!

We have already seen some great photo’s and we are looking forward to what this last week has in store!   If you have any questions about the contest please contact [email protected] or talk to Sabrina at the front desk.   Good luck!






Warm Up:

3 minutes 45/15 Machine Get Warm!

20 air squats, 20 leg swings each, 20 russian KB swings,

20 PVC PT, 15 pushups, 20 scorpions



5 Rounds Every 1:40

2 Deadlifts + Power Clean +Squat Clean + Jerk

Lean: 2 Power Cleans + Push Press +10 Pushups





4 Rounds

10 Front Squats 95/65

12 Hand Release Pushups

200 m Run

10 T2B/15 K2E

Advanced: OH Squats


Welded Lean

3 Rounds

15 Thrusters 75/55

15/10 Cal Bike

400m Run

Advanced: Thrusters 95/65


Mobility of the Day: Hip Distraction (pg. 329)

Improves: Hip/knee pain, Hip impingement, inflamed knees or hips





8am to 9am




MASTERS CLASS (Ages 40 and up)

8:30 to 9:45 with Coach Arthur