First Friday Of The Month= Bring a Family Member or Friend for FREE!

There will also be NO Beer Garden till March When the Weather is Nicer 🙂

Weightlifting

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

Metcon

For time:

1000 Meter Row

100 Air Squats

75 Kettlebell Swings (24/16 kg)

50 Walking Lunges 

75 Kettlebell Swings

100 Air Squats