June 3, 2020

Complete for time: 35:00 time cap

Buy In:  1500 Meter Row

Then complete:  21-15-9-6-3 reps of:

Deadlifts (rx- 225/155) (m- 180/120)

Handstand Push Ups

Jump Box (24/20)

 

Cash Out:   Assault Bike 100/80 Calories

 

 

 

June 1, 2020

WE ARE OPEN!  OUTDOOR WORKOUTS

Buy In: 1600 Meter Run

Complete 21-18-15-12-9-6-3 reps of:

Toes to Bar

Wall Ball Shots

Buy Out:  2000 Meter Row

I'm Activating all Drafts / EFT Tuesday.  If you want to cancel (no freezes) please send me a text or call to (217)412-1701.

 

May 29, 2020

We will be opening up this coming Monday June 1st..  All classes will be at normal class times.  The entire building will be MLCF on Monday, Wednesday and Friday.  RedZone will occupy the entire building on Tuesday, Wednesday, Saturday and Sunday.  You will get all of the NEW RULES as you attend classes.  If you have bowered equipment please return it as soon as possible please. 

Complete for time:

20 DB Flat Bench Presses

20 HR Push Ups

40 CF Sit Ups

400 Meter Run

15 Bench Presses

 

15 HR Push Ups

30 CF Sit Ups

300 Meter Run

10 Bench Presses

10 Push Ups

20 Sit Ups

200 Meter Run

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

May 28, 2020

We will be OPENING Monday June 1st

Complete 5 rounds for time:

10 Right Arm DB Hang Snatches

10 Left Arm "  "   "     "    "     "

25 Straight Leg Sit Ups

 

 

 

 

May 27, 2020

Complete 5 rounds for time of:

BUY IN:  400 meter run

15 DB Shoulder Push Presses

10 "T" Press-ups with each side

25 Lunge Steps

BUY OUT:  400 meter run