Monday 10/31/16

Monday 10/31/16

Come correct – Because 9AM sure did!! BAM.

The costume contest is on. $100 membership discount is up for grabs. You must workout to qualify for the prize (no drop-ins). But if you can’t workout, we’d still love to see you all dressed up. So, stop by. We’ll be here all night!

You’re All Big Boys & Girls – The floor is not your personal coloring book. DO NOT WRITE ON OUR FLOORS. It creates a mess and it’s insanely disrespectful. Have you met Renata? She’s a fellow member and she cleans the gym. In fact, she cleaned last night and it looked beautiful. And then someone wrote on the mats in chalk. If you would like me to come to your job and spill coffee on your laptop or scream in your baby’s ear as soon as they fall asleep, let me know. Respect our facility and we will respect you.

Benchmark Week – Today’s pick is brought to you by¬†Shannon B. Yours could be next. Comment below or on the FB post with a workout you want to do. (Sorry folks, no Murph. Murph is reserved strictly for Memorial Day.)

Intro to Barbell – This Saturday at 10:30 am. Work positioning and technique on the big three: squat, press and deadlift.

Level 4 Test РAlso this Saturday at 10:30 am. If you want to test, email 

Dynamic Athletic Movements

1/1 Getup
5 Downdog Pushups
10 Swings

Skill Review (as a group)
Goblet Squat
PVC Overhead Squat


“Nancy” (20 minute limit)
5 Rounds AFAP
400 yd Run
15 Overhead Squats

L3/4 – 95/65
L2 – 4 Rounds, 75/55 OHS*** OR 20 2Kb Front Squats
L0/1 – 3 Rounds, 20 Goblet Squats