January 9, 2018

2 Rounds
:30 Row
10 Dumbbell thrusters
5 Beat swings
5 Pull-ups or chest-to-bar pull-ups

3 rounds for time of:
250 Meter row
21 Dumbbell thrusters RX 35/20
12 Chest-to-bar pull-ups
12 minute time cap

250 Meter row
15 sandbag squats
10 Bar or ring rows

2 Sets of:
15 Sandbag squats RX+ 160/120; RX 140/100; Master55+ 120/60

3 sets of:
15 Abmat sit ups
:20 Hollow hold
:20 Plank
:30 Rest

1 set of:
2:00 each couch stretch
2:00 each side pigeon stretch
2:00 frog stretch

Pimp My Gym

We just announced a fundraiser/challenge day/BBQ in our newsletter, it’s called Pimp my Gym. 100% of the profits of this event are going to purchasing new equipment, namely Concept2 Bike Ergs, for the gym.

We will kick off the day at 11 AM with a workout. After that, we will fire up the grill, hang with friends and give participants the opportunity to show off his or her lesser-known skills at challenge stations set up throughout the gym. At 1:00 PM, we will start the partner relay.  At 3PM, we end the afternoon with a game of tug-o-war.

Date: February 10, 2018
Time: 11 AM to 4 PM

– $50: the minimum donation that gets you the official Pimp My Gym shirt and access to all events and challenges.
– $25: if you’d rather just hang out and not participate in the physical activities, your donation will help us reach our goal and will cover our expenses for the event. No shirt, though.

Food & Drink: we will provide all the condiments for burgers, the paper goods and a keg. Members will bring a side dish, something to throw on

the grill and any other beverage of choice.

To register: email Mikalea at and tell her the following


1. Amount of donation (we will charge your card on file unless otherwise requested)
2. Women’s or Men’s tank or tee, plus the size (SEE BELOW FOR STYLES)
To donate goods or services for our raffle: email Mikaela.

This is going to be a fun day. I hope you can make it! Families welcome.


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