Thursday Night

Open workout announcement viewing and pot luck at 8.  All are welcome  :)

“Friday Night Lights”

This is a come one, come all community event open to all membership levels and guests. The friday night schedule is a bit different for the next 5 weeks. There will be one class at 415, and then we will run the OPEN workout in heats beginning at 530. If you can make it for the 530 session, please do, it’s a ton of fun. If not, the open workout will be the programmed workout for the day. With Friday Night Lights, there is no official 645 class.

WOD

This workout is meant to be Long and Slow. If you have a heart rate monitor, keep your heart rate between 140 and 160.

Every 5 minutes for 45 minutes:

Row - damper of 4
Empty Sled March
Assault Bike
Foot Play - 20 yds @ a time: Run forward, backward, shuffle left, shuffle right

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