Tuesday 3.28.17

Specialty Workshops

Register online through the "Seminars" tab by clicking here!

  • 5 Week Olympic Lifting Workshop - meets every Tuesday from 7:30 - 9pm, starting on 3/28/17 ($100) 


  • Wellness Challenge and End of Open Party is this Friday, March 31st @8pm at Aussie's Grill & Beach Bar. Check out the Facebook event for more info by clicking here.
  • Help grow our social media presence by "checking in" at the gym on Facebook.
  • Weekly Challenge is STILL up on the Open Gym whiteboard: For Total Assault Bike Calories - 20 x (:15 on / :45 off). 



Skill Work

5x3 Snatch
*No heavier than 30% of 1RM. Work on speed and technique.



For Time
25 KB Swings (70lb / 53lb)
50 AbMat Sit-ups
100 Double Unders
20 KB Swings
40 AbMat Sit-ups
80 Double Unders
15 KB Swings
30 AbMat Sit-ups
60 Double Unders
10 KB Swings
20 AbMat Sit-ups
40 Double Unders
5 KB Swings
10 AbMat Sit-ups
20 Double Unders


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