Rita getting her swole on!

Rita getting her swole on!

Warm Up and Mobility

Oly
Jerks
Warm Up/Skill
Push Jerk + Split Jerk
2+1 x 3
 
Push Jerk 3 x 2
Split Jerk 3 x 2
 
 
 
 
 
 
Strength
Back Squat
65% x 5
75% x 3
85% x 2
95% x 1
100% x 1-2
85% x 5
 
“Seven Six Two”
45 Seconds of T2B, Rest 30 Seconds
45 Seconds of Double Unders, Rest 30 Seconds
Repeat for a Total of 4 Rounds
 
Grand Opening / Open House
 
By now we hope you have all received our FB event invite. For those of you not on FB…get on it so you don’t miss any more of our news updates!
 
We are excited to announce our official grand opening!
We will be hosting CF classes (9am & 10:30am) to be followed by an open house meet and greet from 11:30-2pm. Everyone is invited! We have partnered up with Team Red, White and Blue, a veterans support organization, who have designed a workout dedicated to past, present and future veterans. The workout is scalable for all fitness levels. You do not need prior CF experience to attend. If you are unable to make it to one of the class times we hope you will still join us for our open house. We will have food and drinks in a casual atmosphere that is kid friendly. So come down and check us out. We look forward to meeting you all!!
In addition to Team R,W & B, Fuel for Fire will be here with samples of their product.