6/13/17 Workouts & News

It’s BBQ time!! This Friday, save the date and time to come share a drink

and a bite with your fellow members, neighbors and coaches.

This Friday evening: 7pm Drinks, 7:30pm Food




Push Jerk

8 sets x 3


-rest 3 minutes-


Every 3 minutes for 5 rounds

Max Rep Push Press (115-75)

10/8-Cal. Air Bike

It's max Push Presses in one attempt. Once you put the bar down get on the bike for the Cal sprint.







Every Minute on the minute for 10 minutes

Min 1: 8 DB chest press on med ball

Min 2: 8 DB Bent Over Rows


-2 min rest-


15 Minutes - How high can you go...

1 Dumbbell Hang Clean

1 Pull up (kip, strict, toes box, seated bar or TRX)

Add 1 rep per movement each round

(DB weights between 1/3 to 1/2 bodyweight)

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