23 June 2015 23 June 2015
Tuesday 23 June 2015 '23 June 2015'

Some cool stuff coming up. Last ladies night for June this Friday at 630pm. We have some awesome stuff in the works, so don’t miss it. Open to all, bring your friends.

This weekend, Our own Coach Nic is competing in the World Police and Fire Games in Fairfax Virginia. Good luck brother!

July 6 Our first Fitness challenge camp, details and pricing coming soon.

July 18 squat and deadlift seminar with Skyler Woolard. Details coming soon.

July 11 Crystal Coast Clash come support your friends that are competing, and help raise some money for a good cause.

Open gym at 1630

WOD

1. Warm-up Level 2
50 Wallballs
40 GHD Sit-ups
2. Strength
Power snatch 6×2 @85% – Drop and reset each rep
3. Interval
AMRAP 4 minutes x3
4 Muscle-ups
8 OHS 115/75lbs
12 Box Jumps 24/20″
Rest two minutes between AMRAPs
4. Extra
4 Rounds
100′ Sled drag – AHAP
Rest 3-5 minutes (Full recovery)

1. Warm-up Level 1
40 Wallballs
20 GHD Sit-ups
2. Strength
Power snatch 6×2 @85% – Drop and reset each rep
3. Interval
AMRAP 4 minutes x3
4 C2B 4 ring dips
8 OHS 95/55lbs
12 Box Jumps 24/20″
Rest two minutes between AMRAPs
4. Extra
4 Rounds
100′ Sled drag – AHAP
Rest 3-5 minutes (Full recovery)

1. Warm-up Base
25 Wallballs
20 abmat Sit-ups
2. Strength
Power snatch 6×2 @85% – Drop and reset each rep
3. Interval
AMRAP 4 minutes x3
6 ring rows
8 OHS 65/35lbs
12 step ups 24/20″
Rest two minutes between AMRAPs
4. Extra
4 Rounds
100′ Sled drag – AHAP
Rest 3-5 minutes (Full recovery)

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