GROUP WARMUP
2 sets – 
:30 erg bike 
100 meter run 
5 Pull ups 
5 Push ups 
5 Air squats 

MURPH PREP 
For time of:
1000 meter run 
5 rounds of Cindy 
2000 meter Erg bike (off the bike by 14:00)
5 rounds of Cindy 
1000 meter run
*1 round of Cindy is 5 pull-ups, 10 push ups, 15 air squats 
*Heats of 8 every 7:00 

ALTERNATE MURPH PREP 
For time of:
500 meter run/row 
3 rounds of Cindy 
2000 meter Erg bike (off the bike by 15:00)
5 rounds of Cindy 
1000 meter run
*1 round of alternate Cindy is 5 ring/bar rows 7 push ups to box 10 air squats 

MIDLINE
+ trainer led
3 sets – 
McGill Big 3 
5 each leg :05 curl up www.youtube.com/watch?v=lsWQ0XpiNkE
:20 side plank R/L
10 Alternating bird dogs 

HAPPY BIRTHDAY BRIAN DUNCANSON!

New Pricing Option

Since the introduction of our Sweat (and Ride or Die) classes, we’ve had lots of our functional fitness athletes pay to drop into Sweat and now Sweat athletes are interested in functional fitness! So, instead of racking up lots of drop-in fees, we’ve created an “All Access Pass.” This membership will allow you to do as many Functional Fitness/CrossFit AND Sweat classes as you’d like for $180 per month (family rate $155).

Sweat is Monday, Wednesday, Friday at 8 AM; Saturdays at 10 AM and we just added Thursday at 8:30 AM. This new Thursday class will focus on bikes (aka Ride or Die). Look for more classes to be added in the future!

If you’re interested in All-Access, just reach out!