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Today is the Day!

We are so grateful for the community we have and the local business that are contributing door prizes , food/beverages or coupons for you.

 

Colleen Bruce RMT 

Cafe Bliss

Happy Homebrewer

Kristine Salmon – Chiropractor at Rise Health

Neal Eberle – RMT

Workout of the Day

Context: Practice

Mobility: Ankle Mobility

Skill Practice Warm Up: Spend 8 minutes working up to a challenging thruster out of the rack (80-90%). Or perform 4 reps on the minute for 6 minutes with 50-60%.

Metabolic Conditioning: “Victory Lap” aka ‘2009 DCF Team qualifier A’“

For Time. 6 Rounds

5 squat clean thrusters**
200m run or 20’ shuttle run -no line touch- 10 round trips

** A power clean to front squat, to some kind of jerk is acceptable.

Performance: 85/135
Athletic: 55/85
Health: 35/55

Scaling Guide: 8 – 15 minutes, about 2 min per round.

Compare to: July 13, 2016

Optional ‘Cash Out’: Burpee box jump, max reps in 3 min

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