Warm up Cardio 4 mins 15 Push aways 15 Push Ups Abstractor 3 mins Jump Rope Or band stretch PVC STRICT slow Decent Pull ups 3x8’s LET’S...

There will be NO 7pm class (today) Monday

Warm up Runners Warm up: :30 of jj’s, T-claps, Pogos, Lunges 2 mins static Stretches Run 2 lapS CORE warm yup w/ KB WOD 6...

SURPRISE! Sunday Fun Day WARM UP Walk 2 mins Bands 3 mins Cardio 4 mins PVC Lite Squat clean n jerks - bar only - 12 PENDLAY Rows 4-8...

Warm up Wall Ball warm up Cardio 4 mins “Sally Yp” for push ups PVC WOD 16 min AMRAP 6 Devil Dogs (35/53) 7 Toes to Bar 8 Thrusters (65/95)

HAPPY BIRTHDAY STACEY!!! (9/4/80, age 45) Warmup 2 min stretch 4 mins Cardio 4 mins Abs 3 mins Cross symmetry. Bend over rows 4x8 stacey’s...

Happy Bday Stacey - BDAY WOD FRIDAY! Warm up 20 jjs 20 T’s 20 Pogos 20 Lunges 20 burpees 20 push ups 4 mins cardio 3 mins bsnds 1-arm...