Friday, July 18, 2014

July 19, 2014

Saturday Free Community Wod 9 am: Bring a friend

Teams of 2
200 double under
50 front rack box step ups @ 95/65
50 deficit push-ups
50 shoulder 2 overhead @95/65
50 pullup + toes 2 bar complex
2 rounds

After class from 10 -11 we will be playing around with the jerk boxes for anyone interested

Announcements: This Sunday @ 9 am we will be hosting the second installment of the Alex Bookout training camp. This is open to all of our athletes and will be informative and challenging. If you want to take your training to another level this is a can't miss camp. Alex is a top athlete in the Central East Region. We will be working out for a few hours.

Mark your calendars for next Friday July the 25th for the 2 year anniversary party to be held at the Hartzell Ostrich Farm on 185. There will be food, music, games, and shenanigans. Bring your drinks of choice and a side dish to share. There will only be one afternoon class on the 25th at 3:30. Bring your family and friends.

August 9th numerous NMCF athletes will be competing at the Tri-State Throwdown in Centerville. Show your No Mercy pride and either form a team and play or travel down and support your friends. Should be a good time.