We signed a lease for a new 2500 square foot facility!!!! More to follow soon!!
How Many Rounds Can You Get In 20 Minutes?
5 Deadlifts (Go heavy!!!!)
10 Push Ups
15 Knees to Chest

Swings
Dead Cleans
Chest Press
Front Squat
Windmill
1 Leg Deadlift
Push Press
Figure 8 to a Hold
Sit Up
Split Squat
Crunch Variations
Rows
Snatches

Box Jumps
Bottoms Up Cleans
Hot Potato
Mountain Climbers
OH Squats
Plank Variations
Sledgehammer

Burpees x 50
Push Ups x 100
American Swingss x 150
Air Squats x 200

Find 2 partners. Perform as many sets of 5 reps as possible in the alotted time.
Round 1
Barbell Press x 5
Round 2
Pull Ups x 5
Round 3
Front Squats x 5
Round 4
Get Up Sit Up x 5

One minute per station:
Wall Ball Shots
Sumo Deadlift High Pulls
Box Jumps
Ring Rows
Air Squats
Repeat 4 times and enjoy!!

SIGN UP TODAY FOR THE BEACH WORKOUT!!!
Repeat 3 Times as quickly as possible.
800 meter Run
50 Swings
50 Sit Ups

Beach Workout Saturday! Remember to RSVP!!!
Every minute for 15 minutes alternate between the following:
Heavy Press / Rows
Every minute for 15 minutes alternate between the following:
Front Squats / Snatches

Reminder = Sign Up Today for the 7/25/2009 Beach Workout!!!
Team Relay!
3 Players per team. Each player rotates through the exercises while the other players rest. The first team that finishes 8 rounds wins!
Burpees x 8
Lateral Jumps x 8
Double Dead Cleans x 8

REMINDER = RSVP for the Beach Workout this Saturday 7/25/2009
Skill Practice = Long Cycle Clean and Jerk
Repeat 5 Times!
Clean + Jerk
Suitcase Deadlift
Figure 8 to a Hold
Plank Variations
Lunge