July 26, 2016


Beginner Barbell session – this Friday at 4:30 PM. This class is free to all members and coached by Liz. Come on in

and work on those lifts!

Yoga – each and every Saturday at 10 AM with Rana. $5 for members; $10 for non-members. Bring a mat.

Girl’s Night – Friday August 5. We will be

at Rosanne’s house for happy hour from 5 – 7 PM, where we will provide snacks, wine and a signature drink. Around 7 PM, we will head to Orchid Island Brewery/Bungalow. Be there! And wear a wig or hat!

This Saturday’s workout will be a partner workout!


class clean drills

Workout of the Day
5 rounds for time:
400 meter run
15 handstand push ups (Rx+ 4 inch deficit)
3 rope climbs
*25 minutes time cap

2 sets of
100 meter slam ball carry
* heavier than previous week

:30 seconds of 3-way hamstring stretch
2:00 each side pigeon stretch

Post your scores to the Whiteboard.


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