WEDNESDAY 190109

Threshold Mash-up Training:

As Many Repetitions As Possible in 1:00 of Burpee,
Rest 1:00
As Many Repetitions As Possible of Toes to Bar

Rest as needed then,

On a 12:00 Running Clock (3 Rounds Each Station)
Minute One: 50% Threshold of Burpee
Minute Two: Concept2 Row (12 Calories Men / 9 Calories Women)
Minute Three: Assault Bike (12 Calories Men / 9 Calories Women) 
Minute Four: Toes to Bar (50% Threshold) 

Note: Athletes can choose their start station, but must honor the order of rotation. The combination of prescribed repetitions (Row and Bike) with threshold percentages (Burpee and Toes to Bar) makes for a potent session. 

Faith Works Ministry is Tonight at 5:15PM to 6PM

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We hope you can join us tonight from 5:15PM to 6PM for Faith Works Ministry. Tonight’s message will be on setting and achieving our “Big Goals” for 2019. We will focus on ensuring the goals we want in our life, are the same gifts that God wants to give us! Free coffee at Coffeetopia from 5PM to 5:15PM. Jonathan begins worship music at 5:15, and the message will start at approximately 5:30PM. 

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