May 26, 2019

MLCF & RedZone is closed today (SUNDAY)

Don’t forget “Memorial Day MURPH”.

All classes are full (7am, 8am and 9am)

You Must be on time (no late starts)

55:00 time cap due to other classes starting

If you have a guest, you MUST pay $10 in advance

May 24, 2019

Pick your own partner Saturday:

Complete “HILDY” for time :

Buy In:  40 Calorie Assault Bike

100 Calorie Row

75 Thrusters (45/35)

50 Pull Ups

75 Wall Balls (20/14) 10’/9’

100 Calorie Row

Buy Out:  40 Calorie Assault Bike

*1 bike, 1 rower per team and one team member working out at a time

May 24, 2019

Complete 3 rounds for time:

15 Pull UPS

30 Body Squats

800 Meter Run 

 

May 23, 2019

Complete 5 rounds for time of:

500 Meter Row

20 Jump Boxes (24/20)

20 KB Swings (55/35)

20 Body Squats

May 22, 2019

Complete 5 rounds for time:

20 Calorie Assault Bike 

5 Rope Climbs

5 Burpees