Friday, August 8, 2014

FIREBREATHER and Member Pool Party Aug 23 from 1-4 at the Timmons’ House. Directions will be at the front desk the week of the event. We’ll keep you posted on food arrangements. Plan to join us for a fun afternoon. This months party is adults only. 

Register for Saturday’s 10 am Running workshop in mindbody! This class will be 60 minutes.  Get in some great drill as Stephen breaks down form. 

Stephen will also be leading a 2 and 4 mile run(ALL LEVELS/ALL PACES!) at noon on Saturday. Join him for a mapped course to get a baseline time. Bring a watch if you have one!


Mike A. & Jason A.

Fitness Performance
A. A.
Front Squat Front Squat
7 x 5, across 7 x 5, across
B. B.
For Time: For Time:
15 Goblet Squats 44/24 21 Front Squats 135/95
15 KBS 44/24 21 KBS 70/53
200m Run 400m Run
12 Goblet Squats 15 Front Squats
12 KBS 15 KBS
400m Run 400m Run
9 Goblet Squats 9 Front Squats
200m Run 400m Run
  *18 Min Cap
Extra Work:  
A. Snatch Complex  
5 sets of:  
3 Single Power Snatches + 3 Snatch  
Grip Push Press  
B. C2B Pull Ups  
3 x ME but no more than 20, unbroken  
Rest as needed btw sets