Workout of the Day

Warm Up Row, Run, Bike, or Ski 3 minutes Ankle and Hip Mobility Then 2 Rounds with empty barbell of: Elbow Rotations x 5 per

Warm Up Row or Run 250m Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 Alt Box Step Up x

Warm Up Jumprope 3 minutes Then 2 Rounds of: Cat Cow x 10 Prone Kneeling T Spine Rotation x 5 per T Push Up x

  We are closed at all locations Saturday Jan, 5th.  All of our people will be at the Hit & Run Holiday Havoc at our

Warm Up Run, Row, Bike, or Ski 3 minutes Then 2 Rounds of: SA Ring Row x 5 per @ 2011 Hollow Rock/Hold 30 seconds

Warm Up Row 3 minutes Then 2 Rounds of: Squat to Stand x 5 Prisoner Good Morning x 5 SA KB OH + Front Rack