(479) 644-8108

Monday 110131

Just in time to try out the new Nike Romaleos….
Clean 3-3-3-3-3-3-3 reps

Compare to July 1 2010

Saturday 110129

2-3 Person Teams
100 Box Jumps
200 M Run
100 KB Swings 1.5/1
200 M Run
100 Hang Power Cleans 95/65
200 M Run
100 Med Ball Sit Ups
200 M Run
100 Burpees
200 M Run
******Only one person working at a time.

Friday 110128

Holbrook
“Leave Nothing”
Ten rounds, each for time of:
5 Thrusters 115/85
10 Pull-ups
100 meter Sprint
Rest 1 minute
Post fastest and slowest rounds
***If you have a stopwatch bring it…

Sunday 110123

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Saturday 110122

Rest Day Closed

*Reminder

Affiliate Competition tryous start at 2:00pm on Saturday. This in only for those that are planning on competing in St Louis in February only. This is NOT an opportunity to come in and get a workout in on a rest day. Please feel free to come in and support our athletes. This will last at least a couple hours.