Saturday 12.23.2017

*We will be holding one class only today, at 9:30am.  See you there!

"FITNESS"

In teams of three, complete 5 sets each of:500 Meter Row20 Walking Lunges with Kettlebells or Dumbbells10 BurpeesEach person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

"PERFORMANCE"

In teams of three, complete 5 sets each of:500 Meter Row15 Burpee Box Jump-Overs (24″/20″)10 Overhead Squats (115/75 lbs)Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

"COMPETITION"

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

"ENDURANCE"

50-40-30-20-10Row CalsSki CalsBike Cals