Will be closed Monday June 1st. I am helping my daughter move to Cosby TN from Mobile AL. 100 Cross Fist Kneeling Tri. Press 100 Dbl. DB Hammer Curls Every Break 100m Tri. Only Ski 100 Heavy Close Grip Bench Every Break 100m Row Curls 10 Rds of :30 On/Off Sprint for two of the following: Coach’s choice Echo Ski Row Bike Erg Rest 4:00 between sets 15 Cal. Echo Sprint for Time

:30 Max Cal. Echo Bike Warm-Up to 5x Bench Press + 100m Tri. Ext. Only Ski E1MOM20 or 20 Rds: 2 Reps Bench Press :20 Max Cal. Echo 1:00 On :30 Off for 8 Rds (12:00) :30 Max Push-Ups :30 Max Floor Press :30 Rest :15 Max Cal. Echo

4:00 On 3:00 Off for 4 Rds: Cardio Finisher (As Fast As Possible) 15 Cal. Echo, Rx+ 25 + 250m Ski

Tomorrow’s results today 6 Rds (9:00): 1:00 Monster Walks :30 Rest 10 Reps :30 On/Off for 4 Rds: Single DB Crossbody Curl to 45° Front...

FIRESTORM 3 rounds for time of: 11 Echo-bike calories RX+ 15 11 burpees over barricade Time cap: 5 minutes Track and Field For time:...

1-2-3-4-5-6-7-8-9-10 Deadlifts 10 DB lunges (5Rt/5Lt) DB squats 10 DB lunges (5Rt/5Lt) 2:00 On/Off for 5 Rds (or 50 Thrusters) 7 Cal....

Can anyone guess why 248 box steps? For Time: 248 Alternating Box Step-Ups Wear a Weight Vest, Hold DB’s or Carry Backpack 20lb/14lb 1:00...

100 BB Curls E1MOM30 or 10 Rds: MIN 1: 12 Cals. Your Choice MIN 2: 15 Hang Power Cleans MIN 3: 15 GHD Sit-ups 1:00 Echo Bike Sprint for Cals

Warm-Up 1:00 On/Off for 5 Rds: 3 Row + Dead + Clean + Press + Squat 50 Cleans RX 95/75, RX+ 125/85, Scaled 85/55 Ashley's 100 Alt. DB...

20-18-16-14-12 KB Push Ups + 100ft Rack Carry Gorilla Row + 100ft Rack Carry KB Curls + 100ft Rack Carry 3 Rds: 25 Hang Cleans 75/65, RX+...

100 DB Bench Flies (Stretch & Flex) Then 3 Sets to warm up to 5x5 weight Every 3:00 for 5 Rds or 15 Minutes 5 Reps Bench Press + Drop Set...

4 Rds (24 Minutes): 1:00 25 Rep Back Squat 75/55 RX+ 95/75 2:00 Rest 1:00 25 Heel Ele, DB Close Squat 30/20 RX+ 35/25 2:00 Rest 4 Rds...