Thursday March 12th 2015

Alright 15.3 will be announced tonight at 6pm! We will be doing the same ritual at the gym so come on down and join us for the big announcement! Mass Registration will also be happening at in the pool lobby at the same time- we will have a booth set up for the Wild Rose Rough Runner so come try our challenge for a chance to win a FREE entry! 

A few changes to Friday night heats- please let me know if this DOES NOT work for you. Of course this is subject to change depending on the workout that is announced.  

5:15 

Cassandra 

Tristan 

Matthew 

Bruce

Tyler

Matthew B


5:30pm 

Kandis 

Don 

Brandi  

Carole 

Jill 


5:45 

Holly 

Tara 

Judy 

Danile. O 

Angela

Kim 

6:00 

Shelby

Neil 


Kizzy 

Roland 

Jeff 

Colleen

6:15

Greg

Sheldon

Kieran


Saturday 

Danielle 

Paula 

Wendy 

Connie 

Zach

Jacey

Prep 

Sipping drills 

10 KB windmills 

Muscle up transitions 

Strength 

1 attempt EMOM x 10 

Muscle up/ Pull ups 

Conditioning 

5 Rounds for quality 

1 Turkish get up R 

25 unbroken Double unders 

1 Turkish Get up L 

25 Unbroken double unders 

25/40 

Recovery 

Group stretch