Wednesday, July 11th 2018

1 Year Anniversary Party
This Saturday, July 14th 2018
At North Fork Brewing Co in Riverhead
12pm-3pm
$25 Person We’ll have two kegs of two different types of beer. Bring your own food. Kids are welcome, HOWEVER, we’re stationed in the brewing area and there are LOTS of shiny objects with handles. Just a heads up, Parents. RSVP by commenting or sending me a message!
That said we will only have 1 class this Saturday at 8:30am.

Warm-Up:
400m Run
1 Min Wide Squat Hold
:45 Second Right Side Half Split
:45 Second Left Side Half Split
10 Cat/Cow
3-Way Banded Stretch

Strength/ Skill:
4 Sets
Bench Press
6-8 Reps
1 Legless Rope Climb or
4 Rope Pull Ups (Right Side)/4 Rope Pull Ups (Left Side)
Scale to Standing Single Arm Rope Row; 4 Each Arm
::Rest 2 Minutes::

Workout of The Day:
“Helen” 
3 Rounds For Time
400m Run
21 Kettlebell Swings (55/35)
12 Pull-Ups