Thursday, September 29, 2016


Thursday, September 29, 2016

Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks.


Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!


On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here:


Behind the neck Split Jerk
5 x 3 (A)
*from the rack

Min:1-5: 5-6 Muscle Ups Fx:C2B Pull Ups
Min 6-10: 5 Hang Power Cleans (Athletes Choice)
Min 11-15: 15/12 Cal Row