TICKETS ON SALE NOW AT BOX!!!!!

We are going to do a raffle entry/drawing for ONE FREE YEAR MEMBERSHIP! ALL proceeds are going towards new Concept Erg Bikes…you know…the one that everyone always wants to use, but there are only 2….our goal is to earn enough funds to purchase 2 or more! Raffle Tickets are 1 entry for $50, 2 entries for $75, and 3 entries for $100. One lucky member will earn ONE FREE YEAR! All of us will win more Erg Bikes!!! It’s a win win for everyone! You can even gift your raffle ticket if you choose. 

STRENGTH:

#backsquats

Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Set #10 (On the 13:00) – 1 Rep @ 105-106%
Set #11 (On the 14:00) – 1 Rep @ 105-106%

* Sets 1-4 completed “On the 2:00”

* Sets 5-11 completed “On the 1:00”

* Percentages Based on 5RM Back Squat

BeachFit will do:

AMRAP 15

15 Mountain Climbers (R/L=1)

10/8 Cal Ski

5 Alternating Lunges/leg (Add weight if desired)

WOD:

#footlocker

5 Rounds:

9 Toes to Bar (Scale to hanging knee raise to chest or waist; ab mat)

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/55) Rx+15 Reps   *BeachFit will do DB Snatch

15 Overhead Squats (75/55)   *BeachFit will do DB Goblet Squat

CASHOUT:

#midline

1-3 Giant Sets:

7 Contralateral Kettlebell Reverse Lunge – Demo Click Here (Left Side)

:20 Single Arm Kettlebell Overhead Split Stance Hold – Demo Click Here (Left Side) 

7 Contralateral Kettlebell Reverse Lunge (Right Side )

:20 Single Arm Kettlebell Overhead Split Stance Hold (Right Side)