WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Ring Dips
Burpees
Out of town workout
10 Rounds
10 Pushups
20 Walking Lunges
10 Burpees

Friday 27th 10 am- 11 am - 12 noon classes only!

WOD
21-18-15-12-9-6 and 3 of:
Walking lunges (52/35)
Kettlebell Thrusters (52/35)
Knees to elbows
Out of town workout
Run 5k

Wednesday 25th  9 am- 10 am- 11 am classes only!
Thursday 26th Closed
Friday 27th 10 am- 11 am - 12 noon classes only!

WOD
100 Squat Jumps
90 PVC bar to toes
80 Pushups
70 Overhead walking Lunges (25/10)
60 Burpees
50 Medball Cleans (20/10)
Out of town workout

100 Squat Jumps
90 PVC bar to toes
80 Pushups
70 Walking Lunges
60 Burpees
50 Box Jumps

Wendesday 25th  9 am- 10 am- 11 am classes only!
Thursday 26th Closed
Friday 27th 10 am- 11 am - 12 noon classes only!
WOD
Back Sqauts
5-3-3-2-1-1-1
Out of town workouts
3 Rounds
20 Burpees
30 Box Jumps
40 Sit ups

Wendesday 25th  9 am- 10 am- 11 am classes only!
Thursday 26th Closed
Friday 27th 10 am- 11 am - 12 noon classes only!
WOD
Tabata
Kettlebell Goblet Squats
Kettlebell Swings
Then
25 Turkish Get-ups
Tabata is 20 Seconds of work followed by 10 seconds of rest for 4 min each excercise.
Out of town workout

WOD
Row 500
Then
3 Rounds
21 Kettlebell Swings (52/35)
12 Pullups
Out of town workout

Run 800
Then
3 Rounds
21 Burpees
21 Squats
21 Walking Lunges

WOD
“Karen”
150 Wallballs
Out of town workout
150 Burpees

WOD
10-9-8-7-6-5-4-3-2-1 reps of :
Kettlebell Snatches
Deadlift (185/135)
Out of town workout
10-9-8-7-6-5-4-3-2-1 reps of :
Handstand Pushups
Burpees

WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Out of town workout
For time:
100 Burpees
100 Push-ups
100 Sit-ups
100 Squats