Tuesday, September 17, 2013

Join William in a 5 mile run in support of keeping our trail safe! Take Back the Swamp Rabbit Trail is scheduled for Thursday, September 19 beginning at 6:00 a.m. in the parking lot of the Greenville Zoo. Let’s have a strong showing for this run(not a race, so keep your own pace and finish where you’d like)! Come support our backyard!

In honor of Member Appreciation Month…

FREE COFFEE FROM THE KEURIG

We are upping our regular offer of $25 off of your membership for referring a friend to $50 off for the days leading up to our 1 year anniversary! We are nearing the 300 member mark and could not have done it without YOU! Thanks for being great members and for bringing your friends!! The deal is your friend signs up for a monthly membership and you get $50 off of your next month. Refer as many friends as you’d like. Please make sure your friend knows to tell the front desk that you referred them in order to get your $50 off!

BRING A FRIEND DAY IS THURSDAY! Bring a friend with you for a free class during any class time on Thursday.

Warm Up

Arm/Leg Swings x 10

2:00 DU’s

20-25 Shoulder Pass Throughs

2 rounds of:
10 DB Thrusters
10 Push-ups
10 Walking Lunges

WOD
3 Rounds for Total Reps
3 Min Amrap of:
-5 Clusters 95/65
-15 DU’s (Scale to 15 LBH)
(20 Reps per round)
Rest 1 Min
-1 Min Amrap of Burpees
Rest 1 Min
Rx+ 135/95, 25 DU’s
(30 Reps per round)

Core Work:

5 Minutes of “FUN”