Saturday, November 17, 2012

 
Don't forget the "Free" Trial workout this morning at 9 a.m.!!!!

Good Luck to Heidi on her runs today!! Heidi is in Myrtle Beach working hard at the "Worlds" Firefighter Combat Challenge!!!
 
Thanksgiving is right around the corner. 
We'll be open regular hours on Wednesday, closed Thursday and Friday, and regular hours on Saturday!!!

Arm/Leg Swings
250m Run
100 Jump Rope Singles
2x10 of:
Shoulder Dislocates
Kipping Glides
Walking Lunge

WOD
3 RFT
75 Double Unders
50 Squats
25 Kettlebell Swings 53/35#

Cash out = Run 1600 or Row 1500m

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