December 14, 2014 admin


In Teams of 2:

500m Row
40 Sit Ups
30 Burpees
20 Deadlifts

Competitor’s Program

1. 7×5 Back Squat, rest 2mins

2. EMOMx14:
ODD: 10 T2B
EVEN: 40 Double Unders – :45 cap

3. 10 Sets on Airdyne:

:30 @ hard, but sustainable pace
:30 @ easy pace


REMINDER: Tonight is the 4th Annual Christmas Party at Bailey’s in Troy.  Things kick-off at 8:30pm…feel free to bring along friends and family for a good time!!!

“To hell with circumstances; I create opportunities.” – Bruce Lee

Should You Eat Periodic “Cheat” Meals?

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