Thursday - Oct 9 - WOD

Brooke busting out some Push Presses!

Warm-up:
500 m Row
50 Ab Mat Sit-ups
4 Rounds


*Cyclists...please don't be afraid to come in early and complete the Warm-up!


WOD:
Either cycling through Fort Clinch in Mountain/Cruizer group or Road Group
or
150 Kettlebell Swings for time


Notes:

• If you are riding, please come ready to ride at 8:30 a.m. - please make arrangements to have your tires full of air, your water bottles full, your gears fixed, and your seat heights determined. We are happy to help in any way we can, but please contact us ahead of the ride time or on the previous day. We will bring the appropriate tools, pumps, etc.. It just isn't fair to the others in the group to start late and get a shorter WOD.
• If it is still raining in the a.m., we will complete the WOD indoors. Light rain we will probably ride. To be safe, please prepare for either! :-)
• Don't forget your $1 buck
• Have you signed up yet for the Youth Fitness Ride? If not, you still have until tomorrow to sign-up and get a FREE t-shirt! Register Today! The day of the ride registration increases by $20.

After this week of WODs - who couldn't use a good stretch?

Today at 9:30-10:00. Join us!