25 Double Unders (3:1 sub singles)
15 OH Squats (95/65#)
15 Ring Rows
15 Box Jumps
50 Dbl Unders
10 OHS
10 Ring Row
10 Box Jump
75 Dbl Unders
5 OHS
5 Ring Row
5 Box Jumps
100 Dbl Unders
At this point you’re only half-way through.  Now go back up the scale until completed at 25 Double Unders.

30-Minute Time Limit.

Sprint Work Warm-up

Then For Time:

• Run 200m
• 50 Situps
• Run 200m
• 50 Pullups
• Run 200m
• 50 Hollow Rocks
• Run 200m
• 50 Pushups
• Run 200m
• 50 Sprawls
• Run 200m
• 50 Squats

With a running clock, run 1200-m then:
-Up/Over Box Obstacle
-Run 200m Backwards
-10 Frog Hop Burpees
-Down/Back walking plank w/ladders: in/out drill

THERE ARE NO CLASSES AT THE  JUPITER LOCATION TODAY.  COME CELEBRATE THE COOKOUT AT NOON AT CARLIN PARK.  BRING YOUR FAMILY AND YOUR FRIENDS AS THERE WILL BE WORKOUT GAMES, FOOD AND PRIZES.

THE GARDENS LOCATION IS HAVING CLASSES AT 9 AM AND 10 AM.  MAKE SURE TO BRING A FRIEND AS SATURDAY’S ARE ALWAYS FREE AND THERE IS A GREAT WORKOUT IN STORE FOR YOU.

24, 20, 16, 12, 8, 4, 2
-Ring Rows
-V-Ups
-Barbell Jump Squats (65/45#)
-Kettle Bell Uppercuts (53/35#- split reps for each arm)

Kris, the expert event planner, forgot to reserve the pavillion at Marcinski.  So, the HEW BBQ has been relocated to CARLIN PARK.

Watch the video for more details.  See ya’ll there!

With a continual running clock, perform 5 pushups and 5 squats at the top of every minute, and for the remaining time perform as many Burpees as you can. Goal is to reach 100 Burpees!

There is a 30-minute time limit.

12 minute AMRAP #1:
Turkish Get Ups 4R/4L

Then:

12-minute AMRAP #2:
6-Deadlifts (225/155)
8-Sledge hammer hits R/L
10-Single Arm Dumb bell swings R/L

Hey folks, whatever you do, don’t miss the cookout this coming Saturday at Marcinski park at Noon unitl ???.  It’s completely Family friendly and we will have games, as well as tons of food.  We are supplying all the hamburgers, hot dogs and water and ask you to bring all the rest.  Let us know what dishes you are going to bring by listing in on the whiteboard in the gym.

Bring any games you wish to as well. THERE WILL BE NO 8-AM OR 9-AM WORKOUTS AT THE GYM.

See you Saturday!

-Dead Hang Pullups
-Rollouts (Ab Wheels)
-Flag push ups (do regular push up and then at the top you take one hand and reach to ceiling making a T)
-Kettlebell Power Snatch (R/L) (53/35#)