Please be sure to show up on time today so everyone has enough time to finish the wod before the MMA class. Remember if you have Gloves or Mitts bring them. Workout: 3 rounds For Time Run 400 21 Box Jumps 12 Deadlifts

If you will be attending the MMA Class on Saturday at 11am bring Gloves and Focus Mitts if you have, if not then don’t. Workout: Warm  up __________ Run 1 mile and beat Your time from Wednesday. __________ “Karen” 150 Wall Ball Shots For Time __________ Cool Down

Workout: Warm up __________ Widow Makers __________ 21-15-9 Power Snatch Bench Press __________ Cool Down

The first MMA class will be this Saturday the 1st. The class is being taught by Tommy DiNicola here is his Bio: Shihan Thomas DeNicola started his martial arts journey at the age of six.  At the age of fifteen, Shihan DeNicola was exposed to the art of Jiu-Jitsu and instantly fell in love with [...]

Workout: Warm up Stretch __________ 10 Low Position Kettlebell Windmills 10 High Position 10 Low Position 10 High Position __________ “Angie” 100 Pull ups 100 Push ups 100 Sit ups 100 Squats _________ Cool Down

This Saturday May 1st we will be starting a trial run of MMA Classes. We will have one class a week for four weeks. The classes will be at 11am on May 1st, May 8th, May 15th and May 22nd. After the series of classes is done we will come up with a permanent schedule. [...]

Workout: Tabata Row Push Press Sit up Squat 8 rounds each

Workout: Row 1000 22 spm __________ Warm up Stretches __________ 5 Rounds For Time with 3 min rest between 30 Double Unders 7 Burpee 40 yard suicide runs __________ Cool Down Stretch

Workout: 5 min jump rope 20 sit ups every time you stop __________ Warm up Stretch __________ Widow Makers __________ Bench Press 3 x 3 x 3 __________ Cool Down Stretch

Workout: Warm up Stretching __________ 4 x 100m Sprints __________ D.T. 5 Rounds For Time 12 Deadlifts 9 Hang Power Clean 6 Push Jerks (155lb/ 105lb) __________ Cool Down Stretching