It’s that time …. Please fill out a survey and let us know how we are doing and how we can do better!  Once they are done, myself and the coaches will review and implement changes.  Some changes might not be till September due to summer months having low attendance but we are listening …….

Yoga tonight at 7:00pm with JAS….. Gyms open at 6:00am and finishes with yoga at 7:00pm

Training Phase this week in POWER so Strength training using explosive moves. 

Warm up 


Strength 5 5 5 5 5 

Front Squats tempo 5/0/0  explode up   5 rds 

alternate with10  Slam balls 


METCOM  20 mi Amrap

Finisher 10 min