“Freedom is not worth having if it does not include the freedom to make mistakes.”
—Gandhi
Gym Happenings
New Class Alert! Every Sunday at 930, Coach Kay will be hosting a workout open to anyone who identifies as a woman. This class will be abbreviated (only 45min) and will feature a classic benchmark workout named after a woman. All skill levels are welcome at this supportive, empowering class! Bring a friend! Starting on Oct. 23rd.
WOD
4 rounds, 7 mins each, for max reps of:
Run, 2 Post Runs (start each post run rep with hand on the building)
15 Burpee Box Jump Overs, 24/20 in
24/18 Assault Bike Cals
max reps in remaining time: Rope Climbs (rope lowers)
Rest 3 mins
XT - A
5x5 Overhead Squat (on rack)
XT - B
3x5 Shoulder Press
3x5 Push Press
2x5 Push Jerk