Monday 7-1-13

AMRAP 25 MIN
10 Pull ups
20 Push ups
30 Air Squats
20 Burpees
10 Thrusters (135#/95#)

We had our final FREE workout this Sunday and WOW, what a turn out!!! We had a lot of people sign up and make the commitment to better their lives.  We are starting our on ramp classes Monday through Saturday.  All new clients must complete this 6 day course in order to start normal classes.  If you are wanting to sign up please drop in and take advantage of our introductory prices, they will only last through our GRAND OPENING BBQ which will be on August 18th.  If you have any questions please don't hesitate to shoot us an email.

Saturday 6-29-13

FOR TIME
1000 M Row
10 Push Press (185#/130#)
750 M Row
20 Push press (135#/95#)
500 M Row
30 Push Press (95#/65#)
250 M Row
40 Push Press (75#/55#)
100 M Row
50 Push press (45#/35#) 

Friday 6-28-13

Deadlift
5-5-5-5-5

Then...

"Diane"
21-15-9
DL (225#/135#)
HSPU'S

Thursday 6-27-13

EMOM 20 MIN

4 Power Cleans + 4 Front Squats (225#/135# or 69% of your 1rm squat clean)

Wednesday 6-26-13

2 Rounds

10 Muscle ups

20 DL (225#/135#)

30 one arm Dumbell Snatches (70#/40#)

40 Double unders

50 Cal Row

Tuesday 6-25-13

3 Rounds
20 Front Squats (165#/105#)
30 KB Swings (70#/53#)
20 Box Jumps (24"/20")
30 Pull Ups

Monday 6-24-13

Buy in: 800 M Run

4 Rounds
25 Wall Balls
25 KB SDHP's (80#/70#)
25 Alternating Lunges

Cash out: 800 M Run