OPEN GYM!!!WE HAVE CHANGED THE GOAT TRAINING CLASS TO OPEN GYM!  EVERY MONDAY THROUGH FRIDAY AT 11AM AND 530PM THERE WILL BE OPEN GYM!  WE WILL STILL HAVE A PROGRAMMED GOAT WOD AVAILABLE, BUT YOU CAN CHOOSE TO WORK ON ANYTHING YOU WANT.  A TRAINER WILL BE THERE TO HELP YOU WITH OVERHEAD SQUATS, O LIFTING, MUSCLE UPS, BENCH PRESS, OR EVEN BICEP CURLS!  IF YOU WANT TO MAKE UP A WORKOUT YOU MISSED, YOU CAN DO THAT AS WELL!  NEXT TIME YOU ARE IN, ASK US ABOUT THE OPEN GYM UPGRADE!Work Out of the DaySCCF-01212011

Five rounds for Max reps of:1 min Double unders1 min Kettlebell swings 53/36Run 400mRestStart each round exactly six minutes apart. Your rest period is whatever remains after the run.Congrats Shanna!!

MetconSame as WOD. Come to any of the scheduled WOD/Metcon class times.