SURPRISE SATURDAYS ARE ALWAYS FUN.

BRING A FRIEND TO SHOW THEM WHAT WE ARE ALL ABOUT!

Congratulations to Shobha Joshua, Erika Strimer, Sara Burns & Jessica Till for completing the 1/2 Marathon in Ft. Lauderdale this past weekend!!!!  Way to go girls :)

Teams-Of-2 Workouts For Time:

100 push ups

100 Pull Ups

100 Air Squats

100 Burpees

100 push ups
100 Pull Ups
100 Air Squats
100 Burpees
1st team member runs 200-meters while the other starts the specific exercise reps.  As soon as the 200-meter person returns, the other team member goes out the door and the runner picks up the rep count….keep swapping until you both complete 100 reps then move onto the next exercise.  Finish all 4 exercises.

3-Rounds of Date with a Plate:

Overhead Carry (45/25)

20-Over Head Squats

20-Push Press

10-Weighted Sit Ups

10-Stationary Lunges per leg

20-Over Head Squats
20-Push Press
10-Weighted Sit Ups
10-Stationary Lunges per leg
Plate carry of 45-lbs for Men, 25-lbs for Women.  Course is 200-meters.  Every 50-meters do the stationed exercise with the plate you're carrying from the beginning.  Every time you have to set the plate down for any reason, complete 2 Burpees.

200-Meter Reverse Run
20-Power Cleans (115/75)
200-Meter Forward Run
20 Kettle Swings (53/35)

YOGA TONIGHT @ 7PM

4 Rounds For Time:

200-Meter Reverse Run 

20-Power Cleans (115/75)

20 Kettle Swings (53/35)

200-Meter Forward Run

Fight Gone Bad:

Wall Ball

Sumo Dead Lift High Pull (75/55)

Box Jump (20-inch)

Push Press (75/55)

Row

3 Rounds For Points:

Wall Ball
SDHP (75/55)
Box Jump (20-inch)
Push Press (75/55)
Row(For Calories)

15-12-9-6-3 of:

Dips 

150-Meter Sprint Row

Frog Hop Burpees

400-Meter Run