Tuesday, February 11, 2014

Open Gym from 1-6PM. Call or text friends and come get your fight on. No specific class times but warm up will be written down. If anything changes we will post here. So please check before you show up!

Please check back tonight for tomorrow’s schedule updates. 

We are ohhhh so close to 1,000 like on Facebook(900 at 9:23 pm pm on Monday)! Can we get an extra 100??! If you haven’t already liked our page, DO IT!

WOD

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

At Home WOD

18 minute AMRAP
 
5 pushup
10 situp
15 squats
post time to comments to count for nutrition challenge