SCHEDULE CHANGE

Next weekend is Labor Weekend so we are giving you some time off to recover from your hard labor so far this year.

MONDAY OCT 26 – 5PM SESSION ONLY

WORKOUT

“Annie are you OK?”

21-15-9 Rep Rounds of:
Wall Ball -20/14# to 10′
Row (for calories)
Dumbbell Cleans – 15/10kg
Box Jump -24/20″
Kettlebell Swings -24/16kg
Burpees

Move through all 6 stations as a team. One person per station, don’t move to the next station until each team member is finished with their station.

BENCHMARK TRAINING

Girl

“Mary”

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Hero

“McGhee”

Complete as many rounds in 30 minutes as you can of:
125/82.5kg Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

CplRyanMcGhee

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.

MOBILITY MONDAY

Crossover Symmetry is designed to improve shoulder strength and mobility. Ask a coach for a run through if you are not already using it each time you are in the gym.

COS