Friday 6-26-15



Deadlift (185/135#)
Pull Ups
Front Squat (135/95#)
Double Unders

Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. One minute rest between stations. Post total reps for each station.


Box Briefs

Today (Friday)

Community Service Project:

CASA Garage Sale 8am-2pm (come & go)

CASA found out last minute that the building they were going to use Saturday for their garage sale is double booked and they will have to hold their garage sale Friday instead. The good news is that we will still be able to help this great organization on Friday. The garage sale will run from 8-2 on Friday and they need help manning the garage sale as well as loading up the large quantities of furniture people buy in to their respective vehicles. We will get a chance to really flex our muscles at 2pm when everything that doesn’t sell will need to be loaded up and moved to the Salvation Army. The CASA garage sale will take place at the Woodman of the World building, 610 Water Street, from 8am-2pm on Friday. Anytime you could be available to help during those hours is appreciated, with special thank yous for the post-garage sale load up time.


Biathlon! Come test your run/shoot skills. We’ll have a short and long course available.

Short course- Run 400, 400, and 400m with 5 shots on target after each run.

Long course- Run 800, 800, and 800m with 5 shots on target after each run.

*penalties will be assessed based on each miss of the target.