8:30 AM 4:15 PM 5:30 PM

Let's take it easy today and focus on CORE, STABILITY, FOAM ROLLING & RECOVERY 8:30 am - Movement & Mobility with Tiffany & Tato 4:15 pm - WOD BELOW 5:30 pm - WOD BELOW 3 ROUNDS - NO CLOCK!!! 10 INCH WORMS https://youtu.be/r1KI2TDGf3c 10 AB MAT SIT UPS 10 (5&5) PLANK TO GROINERS 100m ROW/LIGHT JOG (ALTERNATE) :30 FOAM ROLLER each side

8:30 AM: ALL LEVELS, Great for Beginners 4:15 PM: Beginner/Intermediate 5:30 PM: Intermediate/Advanced TODAY'S WOD: 5 rounds for time of: 14 overhead WEIGHTED walking lunge 21 burpees ♀ 35-lb barbell ♂ 45-lb barbell Barbell overhead walking lunge Scaling: CLICK ON THE BLUE LINK BELOW TO WATCH LUNGE TUTORIAL Watch The Overhead Lunge and practice the movement with a barbell. If you struggle to keep the bar overhead, consider reducing the load to a PVC pipe or modify the movem

AGE 13 & UP - NON-MEMBERS WELCOME!! Join us for our 16th YEAR honoring LT. MICHAEL MURPHY We will have ONE CLASS - 5:30 PM ALL LEVELS WELCOME - JUST SHOW UP!!! GYM & CAFE' OPEN 5 - 7 PM Who Was Murph? Lieutenant Michael P. Murphy—aka “Murph”—was a U.S. Navy SEAL who was killed in action in Afghanistan in 2005 during Operation Red Wings. In an act of pure courage, Murph knowingly left cover, exposing himself to enemy fire to get a clear signal and call for help for his team. T

Beginners WELCOME!! NO DROP INS!! Please go to our WEBSTORE page and sign up 9:30 AM: Class Cafe' OPENS at 9 am - 11 am Enrique Ramos (R) Trainer