Just a friendly reminder that there will be no 6PM class tomorrow and Thursday evening, instead we will be holding some squat therapy. Come on in and lets work on our squats. Secondly Saturday Nov 17th we will be heading to Ft Nugent park for our Turkey Bowl. We will not have Saturday classes this day. Come join us at the park at 10:30 for some outdoors fun. Those of you who have been around for a few years know what the Turkey Bowl is. For those of you who are new the Turkey Bowl is our yearly football game we play. It is a game of flag football so it is low contact. Come one come all. It is always a good time and we will play rain or shine. If you have questions please speak up. Nice job today with that fun little workout and I look forward to seeing you all tomorrow!!

Workout of the Day:

1) Coach Led Warm Up

2) Every 45 seconds for 4:30 complete 3 Push Jerks using between 85-95% of your 3RM. If you do not have a 3RM find a heavy weight and use it for the EMOM

3) 12 Minute AMRAP of
5 Push Jerks 155/110
10 Lunges (walking or in place are acceptable)
15 Calorie row

Notes: If there are more folks than rowers stagger your start. Start half on the push jerks half on the rowers.

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277