Friday Workout 10/18/13

Happy Friday to everyone.  Another great week of workouts about to be put in the books. Im very excited with all the progress everyone is and has  been making.

We have quite a few members that are also competing in the Brawl in the Fall competition this weekend. Good luck to everyone competing. If it is your first time competing, let me know if you have any questions.  I know my first comp I was a bit un prepared. I say always over prepare in anything. If you need suggestion or any other help I will be around all day tomorrow. Or feel free to reach out.  Not sure if anyone plans on carpooling, but we could set that up as well.

Moving on… The goal board is filling up. We have lots of great goals on the board. I really want to help each and every one of you reach them.  We know its getting a bit crowded at times, but we are excited.  The build of of the new place should be done at the end of the month. We have lots of things planned and a lot more options in place to help you guys (and girls) reach your goals.  I just want to say thank you for all your patience during the process.  Please feel free to let us know if you have any suggestions on anything you would like to see.  We are always open for feedback. It’s what makes us better.  Thank again!!!



10-15 min to find max TGU


Tabata Something





8 rounds of 20 secs of work 10 sec rest at each station (exercise).  After you complete 8 rounds you will have 1 minute rest between stations.

Count total reps per each exercise.  Score will be combined total reps of all the exercises.