2.24.17

Friday

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

2.23.17

Thursday

Every minute on the minute for 30:00
1 – 15/10 Calorie Bike
2 – 60′ Waiters carry (weak) 60′ Waiters carry (strong)
3 – 15/10 Calorie Row
4 – 60′ Suitcase carry (weak) 60′ Suitcase carry (strong)
5 – 25 Hollow Rocks
6 – 15 Banded Pull Aparts

Monday Morning ReMinders 

2.20.17

-The Open starts on Friday. Are you registered?
** Come down to Freedom 5pm for Friday Night Lights. Every Friday night during the Open season we will have a vendor here sharing their passion and products. This Friday we will have a DJ plus Sail Away and Fresh N Fit. Come on down!! 

-During Open season there will be no 6am on Fridays. 
-Dr. Dan is back next Monday the 27th. 
– Send us those transformation pics with a summary to our email. 
– Xendurance will be here on Wednesday 

2.16.17

Thursday

A.
4 sets:
DB/KB Overhead walking lunge x 10 Steps (5/leg)
*rest as needed between sets

B.
6 sets of:
:40 Assault bike (75/65) RPM
:20 rest
:40 Burpees (rest if 12 are completed)
:20 rest
:40 Row (1200/950) Cal/Hr
:20 rest
:40 DB overhead hold
:20 rest
:40 Sand bag hold
:20 rest