METCON
For time:
15 American Kettlebell Swings 55/35
10 Pull-ups
1000 Meter Row
15 American Kettlebell Swings 55/35
10 Pull-ups
600 Meter Ski Erg
15 American Kettlebell Swings 55/35
10-Pull-ups
40 Calorie Assault
15 American Kettlebell Swings 55/35
10 Pull-ups
**18 Minute Time Cap
ALTERNATE METCON
15 Russian Kettlebell Swings
10 Ring Rows
500 Meter Row
15 Russian Kettlebell Swings
10 Ring Rows
400 Meter Ski Erg
15 Russian Kettlebell Swings
10 Ring Rows
30 Calorie Assault
15 Russian Kettlebell swings
10 Ring Rows
MIDLINE – 3 sets
1:00 Suitcase Hold (left the right)
:20 Side plank + 7 Leg lifts
HAPPY BIRTHDAY JAMES!
Member Spotlight – Joe Porter
part of the gym for six years. In that time, we’ve seen him go from “husband” to “dad,” a role he takes with pride.
Structure workouts for six months and is finally feeling well enough to be back in classes. We love him for his perseverance and for so many other
reasons!
