Assault Bike 2 minutes

15 Dislocates

15 Good Mornings


200m Jog

Foam Roll Thoracic Spine, Glutes, Quads and Hamstrings

15 Waiter Bows

10 Push ups varying hand placement

Row and Push ups Review


Fitness and Performance:

Against a 5-minute running clock, complete:

500 Meter Row
400 Meter Run
Push-Ups x Max Reps (in remaining time)

Rest 4 minutes between sets, and complete a total of 4 sets.

If you know that you’ll take more than 4 minutes to row and run, reduce the distance of one or both so that you have at least one minute to perform push-ups.



LAX to Plantar Fascia

Banded Hamstrings

LAX to Pecs


Box Brief:

****We are excited to announce a partnership with a local prepared food company with a variety of fresh, never frozen options. We have a promotional code for you to try it out and they will be on site next week to share some samples as well….If you get your order in today, you will have it waiting for you at the gym on Monday. After your first order you can continue to enjoy a 10% discount using code “CSF10”. Jill Braswell Thornton and I have both tried and started ordering already….the meals are great and taste awesome!

At Fresh ‘N Fit, we try to offer 3 things: convenience, quality and variety. Our 5 chefs use fresh, locally sourced ingredients with no added sweeteners or preservatives. With over 300 meals spanning 5 menus, you will never get mealtime boredom again. What are you waiting for…save $20 off your first order with promo code “Mark20” at checkout!

****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.

****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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