Labor Day we will be CLOSED! 

Have a fun and safe weekend!!

CFCody WOD 400 Meter Run 50 Wallballs (20/14) 400 Meter Run 35 Deadlifts (135/95) 400 Meter Run 20 Burpee Box Jump Overs (24/20) 400 Meter Run 35 Deadlifts (135/95) 400 Meter Run 50 Wallballs (20/14) Sub run for: 400 meter Row 28/18 cal Row MWOD 1.  Couch Stretch (front foot elevated on 25 lb plate)  each side 2 minutes.  Focus on activating glute. 2. Quad Smash (25 lb plate,  roll on edge and twist into tender part of quads) contract 5 sec. relax for 10 sec X 2 minutes each side.

Mobility class starts this Wednesday Sept 6th at 5:30 p.m.,

this class time will be shared with open gym.

 The focus this week will be on low back and hips.

Jen Williams and Anna Nelson have received their Mobility Certification and will be leading Wednesday night MWOD.