Tuesday 9/16

THE BATHROOMS AND THE SHOWERS ARE OPEN FOR USE! Everything is fully functioning and ready for all of you to use! Thank you so much for your patience! Now let's enjoy our new luxuries and please please please help us keep it all clean. 

With the opening of the bathrooms and showers will be introducing some new services to go with them. 

First, we are looking to get lockers. Lockers will be for rent and require a security deposit. Please stop by the front desk to see the lockers and get more info. 

Second, we are looking into a towel service. In order for us to provide you with consistent clean towels they will be small rental fee for the towels. 

Again, thank you all for your patience during the construction. We feel it was worth the wait and now have a top notch facility. 

Also, we are pre ordering CFRZ shorts! We just received the men's designs today and are awaiting the women's designs. Pro order sign up is on the front desk. We will not be taking preorders on these, so if you want them you must sign up or you're going to miss out. 

Fitness:

A1. Deadlift

5 reps @31X1  X 4 sets 
Rest 45 seconds 

A2. DB Shoulder Press

7 reps X 4 sets 

rest 45 seconds 

A3. Hollow Rocks

25 reps X 4 sets  

Wod:

4 rounds for time:

15 Wall Balls  
15 KB swings (53/35)

Performance:

Strength:
A. Squat Clean Cluster 1.1.1.1 Rest 10 seconds, rest 2-3 minutes X 4 sets *increasing weight each set

B. 50 Hollow Rocks + 50 Arch Rocks 

Wod:

4 round for time:

20 Wall Balls 

20 CTB Pull Ups