02/10/18

10-year celebration today.

It is our 10-YEAR ANNIVERSARY PARTY TODAY!!! We have food and fun for everyone – Absolutely anyone can come do the 5k, workout, and chili and raffles.

Timeline:

9am – Bootcamp 5k time trail (CANCELLED DUE ICE/SNOW)
10am – Group workout (all skill levels welcome, see below for workout options)
11-1pm – Chili Cook off, raffles, and prizes

Workout of the Day
“Fight Gone Bad”
Three rounds of:
Wallball shots, 20/14′ ball to 10/9′ target
Sumo deadlift high-pull, 75 /55 lbs.
Box Jump, 20/16″ box
Push press, 75/55 lb.
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Option 1 – Do the workout as prescribed with given weights
Option 2 – Do the workout with 55/35 lb. barbell and 14/10 lb. ball and step ups recommended
Option 3 – Do the workout with a partner, sharing reps within each minute at each station (This is a great option if you’re bringing someone new)

Post your scores to the Whiteboard.