Very Important Info

Go play in the sun 🙂

The May long weekend is approaching fast!!!! The long weekend hours are as follows…

  • Friday, May 18th – classes run as usual
  • Saturday, May 20th – 10am class only (9am and intro session cancelled)
  • Sunday, May 20th – CLOSED, watch the website for Open gym
  • Monday, May 21st – 9:30am and 5:30pm only (7am, 10:30, 12:15, 4:30pm, 5:30pm cancelled)


Zone Games 6 is coming up in just over a week!

We have 7 people registered in all different categories.  We have the workouts all planned out and great prizes. It is going to be so much fun!  Please let us know by Friday at 12pm if you will be competing in the competition.  We need to know numbers so we can make sure that we have enough food for everyone at the BBQ!  You must be registered and paid by Tuesday, May 22nd to compete.

Pick up a registration form next time you are download the pdf and send it in:

zone games registration


Today’s Workout:

Buy In – Bench Press 3 x 5 reps

WOD – “Hombre del Hierro”

5 Rounds for time:

250M Row
10 Toes to Bar
10 KB Swings (35/55)
10 Burpee Box Jumps (20/24)
Rest 1 min

Subtract rest time

Zone 3 – Scale KB to 20/35lbs

Zone 2 – Scale TTB to double crunch, scale box height as needed

Zone 1 – Scale rounds as needed

Cash Out – MWOD

Full Body Foam roll


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