SCHEDULE CHANGE

Next weekend is Labor Weekend so we are giving you some time off to recover from your hard labor so far this year.

SATURDAY OCT 24 – CLOSED

SUNDAY OCT 25 – CLOSED

MONDAY OCT 26 – 5PM SESSION ONLY

LIFT

Bench Press 3 x 5 – Test your 3 Rep Max. Work up to a heavy triple.

WORKOUT

Performance
15min AMRAP
5 OHS @70% of 3RM
10 Box Jump 24/20”
15 Sit Ups
2 Rope Climbs

Fitness
15min AMRAP
5 Front Squats @70% of 3RM
10 Box Jump (Step Ups Ok) 24/20”
15 Sit Ups
4 Rope Lowers

SKILL

Rope Climb

NUTRITION

Calories In, Calories Out-Dated

There’s a significant difference between 200 calories of chocolate-frosted doughnut and 200 calories of chicken breast, researchers said. Because they’re providing different vitamins and minerals, they noted, the body processes them differently. And when the calories are empty—such as those from soda—the body receives energy void of vitamins or minerals.