Friday 12.2.2016

*Our 5th Annual Holiday Party is THIS SATURDAY, December 3rd, at 7:30pm.  Please arrive ready to have a great time with great people!  Also, we are again raffling off some awesome prizes to benefit Amos House in Providence; you can buy tickets at the office, or on the night of the party.  See you there!

"FITNESS"

A. Three sets of:Bench Press x 8-10 reps @2011Rest 60 secondsSupine Ring Rows x 8-10 reps @2111Rest 60 secondsDouble Under Practice x 60 secondsRest 60 secondsB. Every 4 minutes, for 16 minutes (4 sets):20/15 Calorie Assault Bike or Row (must be completed in 90 seconds or less)10/7 Strict Pull-ups or 15 Jumping Chest-to-Bar Pull-ups10 Ring Dips or Stationary Dips

"PERFORMANCE"

A. Five sets of:Bench Press x 3-5 reps @20X1Rest 2-3 minutes between setsB. Every 4 minutes, for 16 minutes (4 sets):20/15 Calorie Assault Bike or Row (must be completed in 90 seconds or less)15 Chest-to-Bar Pull-ups10 Ring Dips

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

Ski 400 MetersRest 90 secondsRow 400 MetersRest 90 secondsx 5 sets