"Sprinting Mr. JOSHUA"

5 Sprint Rounds For Time: (40min cap)

400m Run

30 GHD Sit-Ups MRX Military Ab-Mat Anchored Sit-Ups

15 Deadlifts 250/170lbs MRX 185/125

REST 90sec between each Round

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Core, Guns & Grip Development

10 Dips (ring or bar)
10 Evil Wheels
20 Weight Plate Hammer Curls
100m KB/DB Heavy Farmer's Carry

20 Double KB/DB Curls
10 Dips (ring or bar)
10 Evil Wheels
20 DB Hammer Curls



Monday, September 4th:

Classes at 7am, 815am, 915am and 11:30am.

Open gym from 10:15am-11:30am.

All other classes cancelled.

We WILL have childcare from 8am-12:30pm!!


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