Monday, August 21st

  Beginning Monday, September 4th we will be making a few changes to the class schedule. We have been wanting to have a class that starts a little later than 6pm and also one that starts a little earlier than 5pm. But to do this we’d have to add two more classes each evening and we don’t believe we are in need of four hours of classes in the evening just yet.

  So after much debate, we have decided to move the evening classes ahead by 30 minutes and added one more class. The evening classes are now 3:30 Open Gym and 4:30, 5:30, 6:30 Class. We will ad more times to Thursday evening if the attendance picks up. Now there is the option to come a little earlier or a little later than before and the gym is open more in general. 

  Again, this will begin Monday September 4th.  HOWEVER, September 4th is Labor Day so there will be limited class times that day.  Thanks everybody! 

Happy belated birthday Joshlynn and happy birthday Lauren!

Performance is in red, Competition is in blue, Links are in green

A) On the minute, for 14 minutes:
Even: Dumbell Front Rack Walking Lunge x 10 steps 
Odd:  Lateral Medicine Ball Throw x 5 reps each side

B) 15 Minute AMRAP
3 rounds of:
25/20 Calorie Assault Bike
15 Push press 95/65
50 Double unders
Then…
In the remaining time complete max burpee chest to bar 
pull-ups
(Add 10 calories to the bike if you use an Airdyne)

A) On the minute, for 15 minutes:
Speed Back Squat x 2 reps loading with 70%  + 2 Seated Box Jumps 30/24″

B) 15 Minute AMRAP
2 rounds of:
50/40 Calorie Row
25 Push press 95/65
100 Double unders
Then…
In the remaining time complete max burpee chest to ring 
pull-ups 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531