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September 15, 2011

Congratulations to Martin and Richard for getting their first muscle ups yesterday!

 Click Hereto reserve a heat time for Fight Gone Bad6! It’s free to register, but spots are filling up fast! Otherwise will be playing a live show so make sure and tell all your friends to come, even if they aren’t working out. Anyone is free to workout or spectate as long as they donate something.

If you would like to volunteer to be a judge for Fight Gone Bad this Saturday, there is a sign up sheet at the front desk

 

Work Out of the Day“Beast 12”25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20″
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 70/53lbs
30 Sit-ups
20 Dumbell Hang squat cleans, 35/25lbs
25 Back extensions
30 Wall ball shots, 20/14lbs
3 Rope climbs
Here is a demo video of today’s wod – wmv - mov

 

 

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