12 Sep Friday – September 13th, 2019

Flags on the 48 – This Saturday Mt. Osceola leaving the Trailhead at 9AM (Its a 1:10 minute drive)

September 11th Memorial Workout at the gym 9:00am This Saturday

WMCF Healthy Challenge – Sign up NOW ——— Healthy Challenge Click Here  it starts Monday

Friday – September 13, 2019

Strength:

• Bench Press
• 5×5 Ascending
• Bent Rows
• 3×10 Ascending

Metcon : 

• 2 Rounds
• Minute 1 Max Box Jumps
• Minute 2 Rest
• Minute 3 Max GHD’s
• Minute 4 Rest
• Minute 3 Max Calorie Bike
• Minute 4 Rest
• Minute 5 Max Power Snatches 75/55
• Minute 6 Rest
• Minute 7 Max Push Press
• Minute 8 Rest

Saturday – September 14, 2019

• 08:45 – Doors Open
• 09:00 – Workout
• 10:00 – Open Gym

Sunday – September 15, 2019

• Closed for the summer