Work Out

Tuesday-December 13, 2016

By Yurii

temp-post-image"I will send my messenger, who will prepare the way before me. Then suddenly the Lord you are seeking will come to his temple; the messenger of the covenant, whom you desire, will come," says the Lord almighty. Malachi 3:1

Tuesday December 13th WOD:
4 Rounds:
5 Front Squats (185/135)
10 Wall Ball (30/20)
15 Jump Squats
20 Box Jumps (20')

*If you do not have 30 lb med balls available substitute 10 Wall Balls (20/14) to a 12/11 foot target

The desired stimulus of this workout is to complete in less than 13 minutes. This is going to be a challenging lower body conditioning workout with a heavier squat weight and speed movements at the end of the round. There will be a hard time cap of 16 minutes for this WOD.

Our goal setting challenge is coming to an end folks!! I can't tell you how amazing it has been to see you make such significant changes in such a short amount of time!! Congrats to everyone who has been competing. Don't forget... today or tomorrow are the days to get judged for your final workouts and also to get measured. Get signed up for a slot on the board to be judged and measured by myself, Kerry, or Josh.


Monday5:00AM - 7:30PM
Tuesday5:00AM - 7:30PM
Wednesday6:00AM - 7:30PM
Thursday5:00AM - 7:30PM
Friday5:00AM - 5:30PM
Saturday7:30AM - 10:30AM
Sunday3:30PM - 5:00PM