Saturday 12.3.2016

*Our 5th Annual Holiday Party is TONIGHT, 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" & "PERFORMANCE"

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:Station 1-8 Box Jump Overs8 Alternating Dumbbell Snatches Station 2-8 Burpees8 Goblet Walking Lunge Steps Station 3-300 Meter Run w/Med BallTeammates can only rotate after the running partner returns. Record total rounds completed in the 30 minute period.(*Thanks to Invictus for the inspiration for this one!)

"COMPETITION"

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

"ENDURANCE"

Ski 400 MetersRest 90 secondsRow 400 MetersRest 90 secondsx 5 sets