Friday, November 7, 2014

Free "Trial" workout tomorrow at 9:00 a.m. 
Come join us and make Saturday your Someday!!!
Due to the holidays this month there are several changes to the schedule. Next Tuesday, the 11th, is Veteran's Day and our hours are 8:30 - 1:00. No afternoon/evening classes. The Wednesday before Thanksgiving there will not be a 6:30 pm class. We will be closed Thanksgiving Day and the Friday after Thanksgivings we will only have 3:30 , 4:30, 5:30 class. No mornings or lunch time. Thanks.....

Arm/Leg Swings
250m Run
3 Rounds of:
 "Cindy"


MOD (20:00 Cap)

Strength
Deadlift
Work up to a heavy triple (must be touch-n-go)

WOD
Conditioning
400m Run then:
5 RFT
10 T2B’s
20 Lunges 10/10
10 HR Push-ups
Then 400m Run
Rx+ = GHD’s, 45/25# OH Lunge, HSPU’s

Extra Work
Work on Pistols, Rope Climbs, Handstands


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