"A Community that SWEATS Together, STAYS Together."

We don't support RACISM in our doors or outside of them! We don't agree with and will NOT tolerate Social Injustice!

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.


Wednesday January 22, 2014

Strength:

Bench Press
10-8-6-4-2
20 Ab Mat sit ups between sets

WOD:

"Chipper"

25 Single Arm KB Swings (44/35) & (35/26)
20 Burpee Box Jumps (30/24) & (24/20)
15 Ring Dips
10 Med Ball Squat Cleans (25/20 & (20/14)
5 Muscle Ups (3 Ring Rows/3 HRPU) = 1 MU
50 Double Unders
3 Legless Rope Climbs (2 Seated Rope Pulls = 1 LRC)
40 Jumping Lunges
2 Legless Rope Climbs
30 Air Squats
1 Legless Rope Climb
500 M Row/.75 Bike


Brotherly Love...Max telling Mitchell to Hurry Up or Wait Maybe Thats Max Telling Mitchell to Slow Down So He Could Rest:)...