Bring a Friend Day! 7.13.18

Free Bring a Friend Day!

Today is the day to bring a friend to class with you for FREE! Feel free to come to any class throughout the day. If you have a friend interested, please go here and sign the online waiver before coming.

Schedule changes: We will be doing just one evening class at 5pm followed by a potluck dinner starting around 6pm. So come for the workout, then hang out with everyone and enjoy some food and drinks! Even if you can’t make it to the workout, feel welcome to hang out!


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Workout of the Day:

Kelly
5 rounds for time of:
400m run
30 box jumps
30 wallball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Scaling options:

This workout is a long one. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes. Below are some suggestions you may consider.

Intermediate Option
4 rounds for time of:
400 meter run
30 box jumps
30 wallball shots

Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Beginner Option
3 rounds for time of:
250 meter run
20 box step-ups
30 squats

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