grindhouse

Sneak peak at our newest product… hint: it’s not a sled, or a top, or a watch.

**Announcements**

• NO OPEN GYM TODAY OR TOMORROW:  We will be closed at noon on Sat and all day Sunday to do a few updates to the gym. Sorry for the inconvenience, but we think you’ll agree it was worth it. :)

• Beginner Barbell class W/ coach Ian!  Come learn the basics of Olympic Weightlifting.  Great for experienced lifters who want to tighten up their fundamentals too.  Thursdays at 5:30pm!

CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

A. For time:

• accumulate 2 min in L-Sit
• accumulate 5 min in plank hold

B. Choose one

• 5k row for time

or…

• 250 double unders
• 150 cal airbike
• 250 double unders

*you can do A & B in either order

CSPORT

A. 18, 15, 12, 9
Bench press
No-pushup burpees
200m run each round

B. 18, 15, 12, 9
KBS
Pull ups
200m row each round

C. 18, 15, 12, 9
DB walking lunges
DB box stepups
50 double unders each round

D. 3 sets:
45 sec side plank per side
30 situps