Member Appreciation Week!

We are excited to announce Member Appreciation Week from Nov. 14 - 19. This is our opportunity to say "THANKS!!" to all of our members.

There will be giveaways including a pair of NOBULL trainers, a Bear Komplex backpack, a case of FitAid and more. Our grand prize this year will be 3 free months towards a membership. The winners will be announced at our Friendsgiving event on Friday, Nov. 18th. Members do not have to be at Friendsgiving to win the prizes.

How to participate: Each day a member attends class between 11/14 - 11/18 their name gets entered into the raffle. Each member has an opportunity to win any of the prizes.

We will also have daily sales or events starting on Monday, Nov. 14th. See details below:

• Monday, 11/14: Flash membership sale - 4 months for the price of 3. Sale must be completed on this day.

• Tuesday, 11/15: Buy 2 FitAid or O2 and get 1 free

• Wednesday, 11/16: EZ Fresh Snacks for all classes

• Thursday, 11/17: All shirts 50% off

• Friday, 11/18: Friendsgiving and grand prize giveaways

A member does not need to be at the Friendsgiving drawing to claim their prize.

11.14.16

Great job to everyone who participated in our WOD Paint & Sip today!  

WOD

Strength

Turkish Get-up 3x3 (each arm)

Metcon

21 Hang Power Cleans @ 95/65 (RX+ 135/95)

21 Pull-ups

21 Calorie row

15 Hang Power Snatches @ 95/65 (RX+ 135/95)

15 Pull-ups

21 Calorie row

9 Thrusters @ 95/65 (RX+ 135/95)

9 Pull-ups

21 Calorie row

11.10.16

Thursday is the last day to sign up and join us for our WOD Paint & Sip Sunday @ 1pm 

WOD

Strength

Pendlay Rows 5x8

Metcon

5 RFT

25 Wallballs @ 20/14

5 Squat Cleans @ 115/80 (RX+ 155/105)

11.3.16

Don't forget to sign up for our WOD Paint n Sip November 13! You can sign up on MINDBODY or at the gym. Friends and family are welcome and you don't have to participate in the WOD to paint!  

WOD

Strength

OH Walking Lunges 5x50’

Metcon

4 RFT

10 Burpee DB Deadlifts @ 35/25

10 DB Curls @ 35/25

40 Double-unders (Scale: 20 DUs or 3/1 singles)

9.16.16

Don't forget our FREE Community WOD for Dogs tomorrow @ 9am! You can also still donate by visiting the link on our website or Facebook page. Coach Paul is up to 665 Burpees! Proceeds benefit the Belmont Co. Animal Rescue League.  

WOD

“WOD for Dogs”

3 Rounds for max reps

1 minute each of

Thrusters @ 75/55 lbs

KB Swings @ 1.5/1 pood

Jumping Air Squats (6” clearance)

Lateral Burpees

5M sprints down and back (each direction is 1 rep)

1 minute rest between rounds.