Our holiday schedule this week is as follows:

Thursday – closed

Friday – 10am, noon, 430pm, and 530pm wod and basics.  11am n 330pm strength

Saturday – gym closed.  10am and 11am wod at discovery park.  Noon Flag Football – SCCF vs South

Sunday – Open gym 10am to 1pm

Work Out of the Day

Find 1rm Clean and Jerkthen,

141123 Mainsite WOD

2 rounds for time of:10 front squats, 205/135lbs10 burpee muscle-upsPost loads and time to beyond the whiteboard.

Basics10 rounds for time of:10 wallballs, 20/14lbs10 jumping pullups100m run1 minute rest Post time to beyond the whiteboard.