24 June 2015 24 June 2015
Wednesday 24 June 2015 '24 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.

1. Warm-up Level 2
Row 500m
7 Rope climbs
2. Strength
Deadlift 3×1 @80-90% 4×1 @90-100+%
3. Met-Con
8 Rounds
24 Air squats
12 Toes to bar
6 Power cleans 185/115lbs
4. Extra
15 Cal row
30 HSPU
Rest 3 minutes
10 Cal row
20 HSPU
Rest 2 minutes
5 Cal row
10 HSPU

1. Warm-up Level 1
Row 500m
4 Rope climbs
2. Strength
Deadlift 3×1 @80-90% 4×1 @90-100+%
3. Met-Con
8 Rounds
24 Air squats
8 Toes to bar
6 Power cleans 155/95lbs
4. Extra
15 Cal row
20 HSPU
Rest 3 minutes
10 Cal row
15 HSPU
Rest 2 minutes
5 Cal row
5 HSPU

1. Warm-up Base
Row 500m
4 Rope climbs walk ups
2. Strength
Deadlift 3×1 @80-90% 4×1 @90-100+%
3. Met-Con
8 Rounds
20 Air squats
5 knee ups
3 Power cleans 115/70lbs

4. Extra
15 Cal row
20 HSPU from a box
Rest 3 minutes
10 Cal row
15 HSPU from a box
Rest 2 minutes
5 Cal row
5 HSPU from a box

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