3 rounds for time of:
800 Meter Run
50 Situps
Don’t forget to RSVP for the Paleo Challenge!!
3 rounds for time of:
800 Meter Run
50 Situps
Don’t forget to RSVP for the Paleo Challenge!!
Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wall ball.
1. Shoulder Press 3-3-3-3-3
2. 21-15-9 reps of:
Box Jumps (30/24)
Ring Dips
Wallball Shots (20/14)
Burpees
*Don’t forget to get back to Miles on the 2012 Paleo Challenge!!
1. Back Squat 1-1-1-1-1
2. Complete as many rounds as possible in 12 minutes of:
10 Kettlebell Swings (53/35)
10 Toes to Bar
10 Front Squats (95/65)
Hey guys, just a reminder that we are CLOSED Monday 12/26 to allow our coaches to spend more time with their families and get charged up for the remainder of week. See you on Tuesday!!
* We are CLOSED today and Monday. Have a very merry Christmas! We will see you back at the gym on Tuesday December 26th!!
Awesome turnout for last night’s 2 year anniversary dinner! Special thanks to Atkins Park for hosting us!
“Karen’s Evil Sister”
For time:
75 Wallball Shots (20/14)
75 Double Unders
75 Wallball Shots (20/14)
75 Double Unders
We are CLOSED Saturday 12/24 and Monday 12/26!!
3 rounds for time of:
Row 500 Meters
21 Burpees
Run 400 Meters
Reminder, no 7:30pm class on Thursday!
One of these photos shows tight shoulders, one shows a solid stance, another shows a weak core. Can you guess which one is which??
1. Deadlift 3-3-3-3-3
2. Complete as many rounds as possible in 20 minutes of:
12 Box Step-ups with sandbag (50/25), 24″ box
8 Deadlifts (185/135)
4 Ring Dips
2 Rope Climbs
The 7:30pm class will be cancelled Thursday so y’all can get your hair did for the party!!
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Christmas Hours
Saturday December 24th (CLOSED)
Sunday Christmas Day (CLOSED)
Monday December 26th (CLOSED)
*All other days, we will have normal class times. We don’t anticipate changing any hours for New Years since it falls on a weekend this year.
1. Split Jerk 1-1-1-1-1
2. “Grindy”
10 Clean and Jerks (135/95)
5 Rounds of Cindy
10 Clean and Jerks (135/95)
5 Rounds of Cindy
10 Clean and Jerks (135/95)
* 1 round of Cindy = 5 Pullups, 10 Pushups, 15 Air Squats
Still taking RSVP’s for the Holiday Dinner this week!!