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