Monday, January 11

Don’t forget that this Saturday is the self defense course at 11 am. There are still spots available!

Also, on Saturday, January 30 we are hosting the in-house competition. Spots are going fast for that so get signed up now if you want in. The workouts will be announced by the end of this week and registration ends on January 22. Here’s the link to sign up now: In-House Competition Registration.

If you do not want to compete, but would still like to be a part of the event we are looking for volunteers. We will need judges for the events and help with registration, scoring and set up. We will have a sign up sheet at the gym this week if you’d like to volunteer. Thanks in advance!

Workout for Monday, January 11
20 min AMRAP
13 Overhead Squats (95/65)
13 C2B Pull Ups
Rest 1 min
25 Wall Balls (20 to 10′, 14 to 9′)
13 T2B
Rest 1 min

Row Intervals – 4 Rounds
Row 20/15 Cal Max Effort
Rest 1 min