January 4, 2017

One week left to sign up for the RP challenge.

This is not something that is intimidating or scary, it’s a gym-wide, community bred diet challenge that has brought great joy to those who have participated.

We hope you will join us!

SMALL SCHEDULE CHANGE STARTING NEXT WEEK, JANUARY 9TH:

Evening Classes will be at 4:30, 5:30 and 7PM

Renegade and 7PM on Tuesdays will have a half hour overlap.

We hope to pack these afternoon slots in an attempt to drive the community closer together and we thank you for your understanding.

(WOD)

A) AMRAP 6 MINS:

10 Alternating DB Snatches

10 Burpees

…Rest 2 Mins…

X2 Sets

…REST 5 MINS, THEN…

B) AMRAP 6 MINS:

10 Push Press (95/65)

10 Front Squats

30 Double Unders

…Rest 2 Mins…

X2 Sets

(SUPPLEMENTAL)

A) PUSH PRESS

4,4,4,4

…Rest 2-3 Mins…

B) AMRAP 5 MINS:

3 Ring Muscle Ups

5 Burpees