Only one class today at 10am. Then Open Gym 11am til Noon. Enjoy your holiday.

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

“Kelly”

5 RFT
Run 400m
30 Box Jumps 24/20″
30 WallBall Shots 20/14# to 10/9′

Hero

“Gaza”

5 rounds for time of:
35 kettlebell swings, 1.5/1 pood
30 push-ups
25 pull-ups
20 box jumps, 30/24-inch box
1-mile run

hero-maj-gruenther_th

Air Force Capt. Lucas “Gaza” Gruenther, 32, of Twain Harte, California, died on January 28, 2013, when his F-16 went down in the Adriatic Sea off the coast of Italy as a result of bad weather. Gruenther was the chief of flight safety for the 31st Fighter Wing at Aviano Base, Italy, at the time of his death.

MOBILITY MONDAY