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By 07/29/2009No Comments

We will be STRICT on the class times.  The warm up starts at the top of the hour and the workout shall begin at approx 15 minutes past.  The classes will begin at 6am, 8am, 9am, 10am, 11am, 5pm, 6pm, 7pm.   If you are running late you may have to wait for the class at the following hour.


Warm Up (3 Rounds) NFT

  • 10 pull ups
  • 10 push ups
  • 10 air squats

Workout of the Day (WOD)

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
The clock starts continuous allowing each athlete one minute per exercise and one minute rest between each round.   Add your points for score.