Lifted Event 6:30pm

Warmup 400m Run 30 Squats 40 GHD Back Extension Foam Roll Skill 12 Min EMOM 1 - 50 Double Unders 2 - 12 Burpees 3 - :45 Sec Plank WOD 15 Min AMRAP 5 Hang Cleans 5 Front Squats 5 Shoulder to Overhead *Everytime the bar drops to the ground perform 1 rd of Cindy


Tomorrow night we will have our lifted Event sponsored by City Church. This is open to the public and well be a fun event. It will start at 6:30 and consist of a workout and Dave Callahan speaking there on afterward. We will have donuts along with coffee.