02 May 2019


“Rapid Fire”

On A Four Minute Continually Running Clock:
From 0:00 to 2:00, Run 400 Meters (or Row 400 or 20/15 AB Calories)
From 2:00 to 3:00, As Many Wallball Shots As Possile (20lb. / 10lb.) 
From 3:00 to 4:00, As Many Pull-ups As Possible 

Rest two minutes, record total repetitions achieved (running total), and then repeat for a total of three rounds.

Note: How many people can maintain a 1:45 split time on their run, and 60 or more total Rx’d repetitions? If you do not finish the run before the 2:00 time cap, proceed directly to your Wallball Station. Athletes can pick their start-station, but must honor the order of rotation. 

IMG 6762

Coach Adrian rocked the house! 


Thursday Special Programs 

Krav Maga and Bag Class (5:30PM – 6:15PM)


This website or its third-party tools process personal data.
You may opt out by using the link Opt Out