Friday Vibes!


  • It’s a new month, that means we need goals on the goal board! Get to it!
  • Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. More details to come on a meeting before hand to go over all the details!
  • Demo T-shirts are in to try on to see what size you what. Follow the link to see what will be on the shirts! CLICK HERE
  • We will be having a nutrition challenge meeting Monday the 17th @ 7 pm. Should only last around 30 minutes. We will go over rules, which diets we’ll use and answer all your questions!

Benchmark Friday! Hopefully you guys can keep a smile throughout this whole workout! It’s a tough one but it’s a great test of capacity. Nothing crazy as far as weight goes, it’s just all about how can you keep up the pace. One of the thing I’ve noticed is that people tend to struggle with transitions on this workout. Give yourself time to get to the next movement, but don’t lolly gag. Get some reps in right at the start. Once you get started you’re in it and can keep moving. But when you sit there forever you just end up wasting more time than you think. So get some reps in, especially if you know you’re going to rest at some point during the minute. Might as well get some reps in instead of rest forever, get a few reps then rest even more!

FRIDAY 9/14/18

A. “Fight Gone Bad”
3 rounds for max reps:
1:00 Wallball 20/14
1:00 SDHP 75/55
1:00 Box Jump 20/15
1:00 Push Press 75/55
1:00 Calorie Row
Rest 1:00
*5/9/16 Retest: