I am excited to share our community this week with anyone locally that is looking for a health and lifestyle change.  Please bring someone in that you think could benefit from what we are doing here.  Any day, any class.  Also, as a current athlete, it would me a lot if you went out of your way to introduce yourself to anyone you do not recognize this week.  As many of you can remember, going into a new gym and routine can bring out the nerves in the best of us.  You guys are so good at making everyone feel welcome, I appreciate the extra effort this week.  Classes will obviously be a bit larger this week, so please bear with us and be patient.  Thank you and we are all looking forward to getting some new blood and friendly faces through our community this week.  See you guys tomorrow

A) 3 Min Row/Assault/Jog

Every :20 sec for 3 min

Air Squats

Light Overhead Walking Lunge

Supinated Bar Hang

1 Min Jog

B) Every 2:30 x 5 sets

5 Tempo Back Squats @ 4 sec


10 Min EMOM

1st-5 Bulgarian Split Squat (4 sec tempo) Right

2nd-5 Bulgarian Split Squat (4 sec tempo) Left

C) “The Renaissance”

4 Rounds Running Clock

1 Min Row for Cal

1 Min Burpee to Stand

1 Min Kettle Swings

1 Min Rest

Post each Round