Saturday 12.13.2014

*Tonight, at 7:30, the gym will be hosting the third annual Full Range Holiday Party.  This year, we are asking that everyone bring a non-perishable food item to be donated to the Rhode Island Community Food Bank.  Here is a list of their most needed items this year. In exchange for your donation, you will be entered into our raffle for one of two gift certificates for an hour-long sports massage with Kaela Rose Gentile, LMT.We will be providing some appetizers, cider, and wine.  Please feel free to bring whatever you would like to eat, drink, or share with others.  We recommend carpooling or taxiing, and definitely DO NOT recommend driving in any unsafe manner.  Dress code is being dubbed, "festive cocktail attire."See you there!

"FITNESS" & "PERFORMANCE"

In teams of four, with only 1 person working at a time, complete the following:300 Burpees250 Push Press (95/65 lbs)200 Pull-Ups150 Box Jump Overs (24/20″)100 Cals Rowing

"COMPETITION"

A. Every minute, on the minute, for 6 minutes:Back Squat x 1 rep @ 92-95%B.  In teams of three, with only 1 person working at a time, complete the following:300 Burpees250 Push Press (95/65 lbs)200 Pull-Ups150 Box Jump Overs (24/20″)100 Cals Rowing

"ENDURANCE"

Row 250m @90%Rest 60 secondsx4Rest 3 minutesx3*Goal is the same pace for all 12 sets