Wednesday 5.18.2016

*Friendly reminder that we will be at the Hope Street Spring Block Party this Saturday, May 21st, from 12-6pm.  If you have any friends or family that are interested in checking us out, bring them by our tent, or just stop by yourself and participate in one of our challenges!

"FITNESS"

A. Every minute, on the minute, for 15 minutes:Minute 1 – Strict Press x 6 reps (take the Barbell from the floor)Minute 2 – Toes to Bar or Hanging Knee Raises x 6-8 repsMinute 3 – Ring Rows x 8-10 reps @ 2111B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:15 Calories of Assault Bike10 Dumbbell Push PressAs soon as the Assault Bike is available, the next teammate jumps on and starts his/her 15 cals.

"PERFORMANCE"

A. Take 15 minutes to build to today's 1-RM Push PressB. In teams of three, complete as many rounds and reps as possible in 15 minutes of:15 Calories of Assault Bike10 Dumbbell Push PressAs soon as the Assault Bike is available, the next teammate jumps on and starts his/her 15 cals.

"COMPETITION"

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

"ENDURANCE"

45 Second Row @ 70%45 Second Ski Erg @ 80%45 Second Assault Bike @ 90%Rest 2 minutesx 10