Warmup: 200m run, 10 push ups, 20 situps Work on form for bench press WOD: 3 rounds 2 – 50m Sprints 5 OH squats (light weight, working form) 10 GHD situps Cooldown: 50 Situps, 25 arm haulers roll & stretch

Get Tanked will be here today! Remember to not eat for 2 hours prior, bring a swimsuit and towel. Test will only take a few minutes. It’s still not too late to get tested, just show up between 4:30 and 7 and we’ll fit you in, bring a friend too if you wish.. Warmup: Burgener more »

Saturday morning chipper: Warmup: ROM, 200m sprint WOD: 50 Burpees 30 Pull-ups 50 KB swings (53/35#) 30 Push-ups 50 Squats 30 Sit ups (ab mat) 50m Sand bag carry (11 black lines) 30 OH lunges (45/25# plates) Roll out and stretch when done. Remember, NO 7am and 8:30 am classes next week, go to the more »