Saturday 3.26.2015

*Tonight (at 5pm) is our End of the Open/Re-Model Potluck!  If you have not yet done so, please fill out the form with what you plan on bringing.  We look forward to seeing you all there!

"FITNESS" & "PERFORMANCE"

A. Against a 3-minute running clock, complete:20 Kettlebell Swings200 Meter RunDouble Unders x Max RepsRest 3 minutes, then...B. Against a 3-minute running clock, complete:20 Ball Slams200 Meter RowStrict Handstand Push-ups (or L-Seated Dumbbell Press) x Max RepsRest 3 minutes, then...C. Against a 3-minute running clock, complete:20 Abmat Sit-ups20/15 Calorie Assault BikePull-ups x Max RepsRest 3 minutes, then...Repeat Parts A, B, and C for a second cycle.Record reps of Double Unders, HSPUs, and Pull-ups completed in each set

“COMPETITION”

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Every 6 minutes, for 48 minutes (8 sets):25/20 Calorie Ski20/15 cal bike2 Turkish Get ups each arm (moderate load)