hanley —  December 5, 2013 — Leave a comment


Ugly Sweater/Chili Cook Off Holiday Party is Saturday, December 14th @ 7:00 PM. Please RSVP on Facebook, or email event coordinator, We will be picking names for the white elephant exchange on Friday, 12/13.

Workout of the Day
Fitness Strength:
5×3 Back Squats to a Box
15 Hollow Rocks and 15 Superman’s in between each set of Box Squats

Fitness WOD:
3 rounds of 4 min AMRAP of:
5 Push-ups
20 Mountain Climbers
10 Air Squats
*Rest 1 min in between rounds
Performance Strength:
5×3 Front Squats Each 3 min to Est. 3 RM

Performance WOD:
3 rounds of 4 min AMRAP of:
5 Floor Press 135/95
10 Windshield Wipers 135/95 (5 each side)
10 Air squats

No Comments

Be the first to start the conversation.

Leave a Reply