Welcome to the 7pm crew Erica!

Welcome to the 7pm crew Erica!

Reminders/Updates:

***Hope to see alot of people out at Revolutions on Saturday night between 8 and 9pm for some food, drinks and a little bowling action.  We have a ton of new faces in the box and it would be great to see everyone out of their play clothes..ha.

***Yoga  Sunday at 9am.  Dana teaches an awesome class so come out and get your Zen on.

***This weekend we will only be having 7am and 9am group classes and Oly class at 8am.  Thank you all for being patient with our schedule changes.

***Starting next week Noon classes on Monday, Tuesday, Wednesday and Thursday

***September 28th Ultimate Fitness Experience with CrossFit APEX in Quakertown.  Look for sign up sheets on the front table for the 9am or 10am group class.  Lets get a good turnout together gang!

***Mens short order and additional Womens shorts have been delivered to the printer…look for them soon! Also we will have some flex-fit caps very soon.

 

Strength:

Back Squat

Conditioning:

120 wallballs 20/14

* EMOM 7/5 hand release pushups

immediately following 800 meter run

Core:

50 Toes to Bar/Knees to Elbows/Toes to Rig

photo(198)