Monday 121105
4 Rounds for reps of:
1 Minute of pull ups
1 Minute of dumbbell ground to overhead (Men 45 lb db’s, Women 30 lb db’s)
1 Minute of hand release push-ups
1 Minute of dumbbell front squats (Men 45 lb dumbbell, Women 30 lb dumbbell)
1 Minute rest
Post reps to responses.
Great job to both of our teams that competed in the HOA4 competition this weekend!
November Power Camp starts today – Come try it out for FREE – 6:00 am or 5:30 pm.
Sunday 121104
Rest day
November Power Camp will start on Monday- November 5th. Get a kick start on beating those holiday pounds! 6:00 am or 5:30 pm-Monday, Tuesday, Thursday. Email cmmerlo@gmail.com to reserve your spot!
Saturday 121103
The 11:00am Free Introductory Class is canceled and there will be no daycare offered at 9:00am today.
“Kelly”
5 Rounds for time of:
400 Meter run
30 Box jumps (Men 24” box, Women 20” box)
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Post time to responses.
Compare to July 14, 2012.
November Power Camp will start on Monday- November 5th. Get a kick start on beating those holiday pounds! 6:00 am or 5:30 pm-Monday, Tuesday, Thursday. Email cmmerlo@gmail.com to reserve your spot!
Friday 121102
21-15 & 9 rep rounds for time of:
Handstand push-ups
Ring dips
Push-ups
Post time to responses.
Compare to July 16, 2012.
The Free Introductory Class will be canceled this Saturday, November 3rd at 11am.
There will be no daycare provided this Saturday, November 3rd at 9am.
November Power Camp will start on Monday- November 5th. Get a kick start on beating those holiday pounds! 6:00 am or 5:30 pm-Monday, Tuesday, Thursday. Email cmmerlo@gmail.com to reserve your spot!
Thursday 121101
“Nancy”
5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to May 14, 2012.
The Free Introductory Class will be canceled this Saturday, November 3rd at 11am.
There will be no daycare provided this Saturday, November 3rd at 9am.
November Power Camp will start on Monday- November 5th. Get a kick start on beating those holiday pounds! 6:00 am or 5:30 pm-Monday, Tuesday, Thursday. Email cmmerlo@gmail.com to reserve your spot!