Tuesday 1.31.2017

*Our "Foundations of Nutrition" workshop is this Wednesday, February 1st, at 7:30pm. This talk is free for all members, and will act as a primer for our upcoming 21-Day Primal Challenge!

"FITNESS" & "PERFORMANCE"

A. Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – Strict Handstand Push-Ups x 10-15 reps (sub is L-Seated DB Press x 10-15 reps)Station 2 – Heavy Sandbag or D-Ball Carry x 150 feetStation 3 – Supinated-Grip Strict Chest-to-Bar Pull-ups x 8-10 reps (accumulated)Station 4 – Alternating Lateral Lunges with Kettlebell in Goblet x 16-20 reps\B. For time:50 Calories of Assault Bike

"COMPETITION"

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

"ENDURANCE"

Six sets of:1 Minute Assault Bike @ 70%Rest 30 seconds1 Minute Burpees @ 80%Rest 30 seconds1 Minute Ski @ 90%Rest 30 seconds30 Second Row @ Max EffortRest 2 minutes