Come join us at our new location: 6024 S. Sheridan Rd.
This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that signs up for the on-ramp and joins.
OPEN GYM Thursdays 1200-1330 starting this week!
Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition. Come support the Ape Nation!
Strength:
Hang squat clean
3 @ 70%
3 @ 70%
3 @ 75%
3 @ 75%
For quality of lifts
Conditioning:
Every 2 minutes on the minute, perform the following:
1 – 2:00 Bike
2 – 18 Toes to bar and rest
3 – 2:00 Row
4 – 24 Wall-ball shots and rest (25/16)@(10/9′)
5 – 2:00 Ski erg
6 – 30/20 Push-ups
7 – 2:00 Rest
Every 1 minute on the minute, perform the following:
1 – 1:00 Bike
2 – 9 Toes to bar and rest
3 – 1:00 Row
4 – 12 Wall-ball shots and rest (25/16)@(10/9′)
5 – 1:00 Ski erg
6 – 15/10 Push-ups
For quality of work and total calories on machines
Post results and experiences to comments
Bike – 39/17
Row – 40/17
Ski- 29/15
157 total
128 Cals total
All WB and TTB unbroken
Toughest part was going from ski to PU
Rd 1:
45 row
36 ski
31 bike
112 total
Rd 2:
20 row
16 ski
15 bike
51 total
163 grand total
NTFS: Dig deep and go harder on all machines! Suck it up buttercup!!