(479) 644-8108

Monday 110228

Strength

Overhead Squat
5-5-5-5-5
**BODYWEIGHT OHS CHALLENGE**
Attempt/complete 15 unbroken reps of Bodyweight OHS.  

Metcon
21-15-9
Sumo Deadlift High Pull 95/65
Overhead Squats 95/65

NEW WEEKEND HOURS. CHECK SCHEDULE FOR NEW TIMES.

Saturday 110226

2 Person Team WOD
1RFT OF:
1 Mile Run X 800’s 
25 Inverted Burpees
50 Med Ball Sit Ups
1200M Run X 400’s 
25 Man Makers
50 Ring Dips
800M Run X 200’s 

Friday 110225

Strength
Back Squats
3-3-3-3-3

-Then-

Metcon
AMRAP 10 minutes
5 2 for 1 Snatches 95/65 (Full Squat Snatch followed up by 1 OHS)
10 GS Push Ups
50 II Unders  

Tuesday 110222

Cindy
Complete AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
If you did “Cindy” on Jan 19 2011 prepare to meet “Mary”

OR

Mary
Complete AMRAP in 20 minutes of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

I will be placing the order for the RX ropes Thursday.
You must prepay. Please get your money in ASAP….

Sunday 110220

2 Person Team WOD

7 RFT
400m weighted run 45/25 (200each)
50 Box Jumps
50 Wallballs 20/14
100m Sled Pull (50m each)

***Here’s the kicker***
The weight must be held at all times. At no point can the weight touch the ground.
If it is dropped or set down, your team must complete 10 burpees before moving on.

Saturday 110219

Rest Day Closed

Nice work today gang. Way to honor a hero. RIP Daniel Crabtree. Thank you for your service……