Monthly Archives: July 2011

40-30-20-15-10 reps of 95lb front squat (65lb-women) hand release pushup

4 rounds: 3 hand stand push ups 5 wall ball (20/14) 8 toes to bar 10 power cleans 12 burpees 15 sumo deadlift high pull

“Annie” 50-40-30-20-10 double unders sit ups

This coming Saturday July 30 we will have a free basic introductory class at 11:00 am.  There is not need to register, simply show up and be ready for a fun workout.  The class will last approximately 1 hour and … Continue reading →

For time: jumping pull up  30-25-20-15-10-5 jumping ring dip 30-25-20-15-10-5 jumping squat     5-10-15-20-25-30

3 rounds for time: 20 wall ball shots (20/14) 20 sumo deadlift high pull (75/45) 20 box jump, 20″ 20 push press (75/45) 20 calories on rower

Pick’em Three lists of exercises, choose one from each column and complete them in the set rep scheme.  Show up to see what they are!

3 rounds: 100m waiter walk, right arm 30 sit ups 100m waiter walk, left arm 30 back extentions