Effective 4 September. New gym classes times
Monday - Friday
5:30 am & 6:30 am
5:00 p.m & 6:00 p.m

Wod run 6
30 wall ball
30 box jump
5 rounds

WOD:
100 squat
100 push up
100 sit up
100 pull up

Wod is run 6
(sorry 5:30 ) I will make it up to you guys!

Run 12
50 superman
50 sit up

21-15-9
Front squat
Burpees
Pull ups

Run 6
Over head squats 15
45/65
5 rounds

Gym is open
Wod- 50,40,30,20,10
Sdhp
Kb swings
Push up
Pull up

Wod:
5 rounds
100 jumping jacks
100 m/c

Wod:
Grace

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Wod is (28)

Wod:
50 wall ball
50 push up
3 rounds

Wod:
Run 6
10 box jumps
10 sdhp
10 thrusters

Wod;
10 clean
8 pull up
6 squat

21-15-9
Hspu
Dead lift

Normal business hours this week. Charles is back :)

Hours for Friday( 4 May 2012).
- NO gym in the morning we will be open only in the afternoon( 4:00pm - 7:30pm) .

Wod: 3 rnd
10 box jumps
10 kb swing
10 -1 arm kb squat
Run to fence

Wod: 5 rounds
5- deadlifts
5- clean
5- front squat
5- push press
5- back squat
4- runs