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Sunday Funday 1/13/2019

In an attempt to take some pressure off the busy noon and 4:30 pm classes we are starting Monday , Tuesday and Wednesday classes at 3:30pm beginning 1/14,(tomorrow). Grab a friend and give it a try. Let’s make this work.


Coaches choice



Every 90 seconds, for 24 minutes (4 rounds) of:  

Station 1 – Supinated-Grip Strict Pull-Ups

(add weight if you can)

Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry, white line on soccer field is about 30m if field is open

(hold a heavy KB at side in farmers carry, and a lighter KB overhead in waiter’s carry; switch arms at 30-meters)

Station 3 – Supinated-Grip Bent-Over Barbell Row. Pull to navel, make the Lats do the work.

Station 4 – Dumbell Strict Overhead Press, single hand alternate as necessary.

( Max reps in 45 seconds then rest for 45 sec.)


Against a 3-minute running clock…

400 Meter Run

Max Reps of Burpee Box Jump-Overs (24″/20″)

Rest 3 minutes, and complete a total of 4 rounds.

Earlier Event: January 12
Saturday 1/12/2019
Later Event: January 14
Monday 1/14/2019