WOMENS SELF DEFENSE COURSE
Sunday, January 29th from 1p to 3p. We have about 5 slots left, but we may open up more.
If this is your first time hearing of this, we are hosting a women’s self defense class, taught by Eron Johnsey, who is a Jiu Jitsu Black Belt, self defense/firearm/de-escalation expert, all around hilarious and good dude.
Learn how to save your own life!
HOW TO SIGN UP: open your Wodify app, go to January 29, select program Women’s Defense Class
PAYMENT: please submit your $40 payment ASAP via Venmo to @Eron-Johnsey (he updated his photo to a picture of him and my son Atlas in their BJJ gis for easy ID)
ONE WARM COAT
We are hosting a coat drive for the next week at Forte. If you have any coats that are in decent condition that you no longer wear or want (no holes or stains), bring them in! Between now and the 16th. There is a container in the lobby to place your donation!
MEAL TRAIN FOR LARRY
Larry and his wife Joanna welcomed their son Noah Knox Redford to the world yesterday. Mother and baby are doing well.
There is a meal train going for them. Sign up here
Workout of the Day
A.
Power Cleans + Rowing
Every 2 minutes, for 20 minutes:
12/9c Row
5-5-4-4-3-3-2-2-1-1 Power Cleans
Rx+ 16/12c
B.
AMRAP in 9 minutes of:
3 Hang Squat Cleans (185 / 130)
30 Double-unders
Masters: front squats (145 / 100)
Rx+ 215/145