MONDAY 170424



Assault Bike

Crossover Symmetry

15 Good Mornings


15 Dislocates

Bear Crawl Down

Crab Walks Back

Press and Hollow Review


Strength and Skill:

Four sets of:

Shoulder Press x 4-6 reps @ 2 sec descend
Rest 45 seconds

Hollow Rocks x 30 seconds
Rest 45 seconds

Take 15 minutes to complete.



In teams of three, complete five rounds each for time of:

250/200 Meter Row Sprint
10 Dumbbell Push Presses


In teams of three, complete five rounds each for time of:

250/200 Meter Row Sprint
10 Push Presses (155/105 lbs)

**Conga line style, as soon as the rower is free the next person starts.



LAX to Plantar Fascia and Shoulders

Roll Posterior

Mash Quads


Box Brief:

****🎉Tribal Week is this week🎉 –  Beginning Tuesday, we will dedicate a day of the week to each year of our tribal year groups!

Look out for some fun throwback Workouts that have burned memories into your minds over the years this week starting Tuesday!

Wear your tribal shirt on the day of your tribal year!!!

Tuesday – one year tribals (leaders)
Wednesday – two year tribals (elders)
Thursday – three years tribals (chiefs)
Friday – four year tribals (IV)

We are excited to take this week to honor those who have been with us for years as we head into the anniversary party this weekend!

****New- We now have a Body Fat testing machine in-house, contact your coach to schedule a time to get your Lean Mass and Body Fat Reading.

*****Anniversary Party at the Thornton’s house on April 29th from 4-7:30pm.  We will provide meat and a jumpy…kids are welcome.
****May 6th- Handstand Skill Clinic 10:30-Noon: Aleta and Alexa Davis, high level gymnasts, will be teaching a 90 minute session on HandStand work for $35.  Please email Hunter to register at
*****Town Hall Meeting:  It will be held at the gym on May 19th from 6:30-7:30pm to discuss the gym and its future direction.  Drinks and childcare provided.
******Memorial Day Murph May 29th:  We will be running 3 morning classes so folks can get their workout on and enjoy the rest of the holiday with friends and family.

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