Monday November 19, 2012

Make sure you check out our holiday hours posted on the whiteboard.
AND remember the bowling party this Saturday at 7 p.m. on Parris Island. 
At the Scott Firefighter Combat Challenge World Championships, Heidi placed 4th in the Individual and 2nd in the Co-ed Tandem events!!!
Great job Heidi!!
Check out the new Olympic Weightlifting page up top!!!
Next week starting on Tuesday we'll start knocking down some olympic weightlifting.  Initially we will have a class at 6:30 p.m. on Tuesday and Thursday, and every other Saturday at 10 a.m.

Arm/Leg Swings
250m Row
50 Double Unders/150 Singles
20 Ab-mat Sit-ups
10 Walball (light)

Four sets for max reps of:
:45 of Rowing (for calories)
:15 of Rest
:45 of AbMat Situps
:15 of Rest
:45 of Double Unders
:15 of Rest
:45 of Wall Ball 20/14#
2 minutes and 15 seconds of Rest
Record your reps and move quickly between exercises

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