Strong. Fast. Built to Last.

04/03/2013 - Happy Birthday, Dr. Freer!

Happy Birthday, Chris! 

10/1/2011 October rocks!

SATURDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed by 2 Rounds of15 Squats and 15 Pushups. Afterward, perform 3 minute plank hold.

Workout:

Complete the following as quickly as possible:

4 Rounds:

80 Jump Rope Skips (perform Double Unders if you are able)

40 Squats

05/04/2012

FRIDAY WORKOUT

Warmup:   Run/Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.

Complete 4 rounds of the following:

1 Minute MAX rep Jump Rope Skips

08/13/2011

SATURDAY WORKOUT

Warmup: Run/Jump Rope for 2-3 minutes. Perform dynamic stretches followed 2 Rounds of 15 Squats and 5 Four-Count Pushups.

Workout

Cover as much distance as possible in 45 minutes using either of the following methods:

Walking

Running

Cycling

Swimming

03/17/2012 - Happy St. Patrick's Day

SATURDAY WORKOUT

Warmup:  Run/Jump Rope for 2-3 minutes. Perform Dynamic Stretching  followed by 10 Pushups, 15 Squats, 20 Sit-ups, and 20 Jumping Lungesteps

Workout: “Legrachaun”

Complete 3 rounds of the following

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