Notice: Join us tomorrow for our annual Thanksgiving Day workout, at 8:30 am.  All are welcome to join in on the fun.  That will be our only class for the day and there will not be a 5:15 am class on Friday.  Please, make a note.

 

Level 1

E3M for 36 minutes
1st 3 minutes:
200m Run
30 Double Unders
5 Burpees
2nd 3 minutes:
250m Row
10 Hang Clean and Jerks  95#/65#
3rd 3 minutes:
10 Front Squats
10 Box Jumps  20″
10 Pull Ups
Post Rx or cycles completed.

 

Level 2

3 Rounds
5 Bar Muscle Ups
50 Double Unders
25 ft. Handstand Walks
– Rest 3 minutes –
3 Rounds
20 Calories on Assault Bike
15 KB Swings   70#/53#
10 Burpees
– Rest 3 minutes –
600m Run
5 Rope Climbs   15′
600m Run
Post time minus 6 minutes.

 

“Weight Vest Wednesday”
20#/14#

1000m Run
+
42 Thrusters   45#/35#
30 Pull Ups
18 Burpees
30 Pull Ups
42 Thrusters
+
1000m Run
Post time.