Doug W embracing the beloved BURPEE!

Hi Andfitters! A reminder that there is a open gym from 4:30-5:30 on Mondays now. Its not a formal class,  but a chance for you to come in and do some extra work on those areas that you are struggling with or to do some mobility work! If you need ideas for mobility, the best man in the business is Kelly Starrett from mobilitywod.com - check out his daily posts, really really helpful! You are ofcourse more than welcome to do the workout that is scheduled for the day if you want to, and one of the coaches will be there to give you guidance.

Saturday morning open gym has also moved to 8am-10am with a coffe happening at Cafe 23 at 10am – come and hang!

Our next 3 week intro program will start on Monday 6 August. The last intro program was a huge success, and new members are now required to complete the 3 week program before they can join the regular sessions. If you have family or friends keen to try it out, get them excited about it and put their names down! Only 12 spaces available.

WOD

“Tumilson”

8 rounds for time of:
Run 200 meters
11 KB burpee deadlifts (32/24kg)