(479) 644-8108

Saturday 100911

Helton

Three rounds for time of:
Run 800 meters
30 reps Squat Cleans 115/85
30 Burpees

Remember 9-11-01

Monday 100906

Severin

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you’ve got a twenty pound vest or body armor, wear it

Normal Hours. Also new lunch hours 11:00 & 12:00

Sunday 100905

Linda” 10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Dont forget Monday we start 2 lunch classes 11:00 and 12:00

THURSDAY 100902

“FGB” Format
Three 5 minute rounds of:
Thrusters 95/65
Pull – Ups
Hang Power Clean 95/65
Ring Dips
Sumo Deadlift High Pull 95/65