July 13, 2017

25m high knees
25m butt kicks
25m lunge and twist
25m Alternate high kick (

4 rounds for time
75 double unders/75 single unders
1000m ski
*break up work anyway

SHOULDER BURNER (trainer-led)
*Use 3 – 5# dumbbells or 2.5 – 5# plates
*Perform this sitting with feet out in front of you
For 2 minutes:
:15 Shoulder Press
:15 Overhead Hold
Rest 1 Minute
For 2 minutes
:15 lateral raises
:15 Thumbs up hold

Friends & Family – WINE! 

Attention wine lovers: Fellow gym member, Mike Sanford, works for Treasury Wine Estates and is passing on a special friends and family 25% discount on wines like Beringer, Penfolds, Stag’s Leap and more. They have free shipping on cases, too. Here’s what you do:


Enter in your information with Member Referral: 30286.

You’re good to go! This promotion ends July 31, so stock up.

Thanks, Mike!


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