December 29, 2014


2 Days to work hard before the NEW YEAR!!!

We are open Monday and Tuesday ONLY with normal hours this week! See you all back on January 5th!

Warm Up:
3 Rounds
Row 300m
7 Pull Ups
15 Burpees

Run 400m
15 Clean and Jerks (155/115#)
Run 400m
30 Toes to Bar
Run 400m
45 Wall Balls (20/14#)
Run 400m
45 Kettlebell Swings (53/35#)
Run 400m
30 Ring Dips
Run 400m
30 (each leg) Overhead Walking Lunges (45/25# plate)
Run 400m

In Memory of, Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

**Big Thank you to Jaimie for running tomorrows lunch class and all afternoon classes!!

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