Friday

Friday
Dec 12th: 6:00 PM Candy Cane Lane Walk (Alluvial & Peach)
Dec 20th: 5:30pm Christmas Party

Check your email, bulletin board, social media or ask a coach for more details!

Metcon
Metcon (Weight)
Thruster Cardio Complex:

Every 4min. x 5 Rounds:
500m Row
5 Thrusters (Climbing)

*Climbing in weight to the heaviest #’s you can hit. Start at something pretty solid though. I’d say most can start with at least 135/95. If it’s too easy, this will not be hard. Try and keep your rowing at good pace 1:45-1:50 for guys. 2:00-2:10 range for the gals.

Metcon
Metcon (Time)
2 Rounds For Time:
50 American KB Swings 70/53
25 Pull-Ups

How fast can you bang this one out?!