Saturday, November 2, 2013

Free "Trial" workout today at 9:00 a.m.!! 
Get your workout clothes, water and a towel and come join us!!

We agree Luie!!!

Arm/Leg Swings
250m Row
2 rounds of:
10 Wallball (light)
10 DB Thrusters
15 Ab-mat Sit-ups

WOD
Conditioning
"Fight Gone Bad"
3 rounds for ? reps of:
Wall Balls 20/14#
Sumo Dead Lift High Pull 75/53# 
Box Jumps 20"
Push Press 75/53#
Row for calories
1:00 rest
Pick 5, 10, 15, 20, etc rep scheme. For example pick 10 reps means you do 10 reps of each exercise and row 10 calories, rest 1:00 repeat twice more.

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