4.9.21 Workout of the Day

830 crew

2021 Spring League
Our 2021 Spring League 4-week all-inclusive Friday Night Lights fitness competition registration is open. The first 160 athletes are in. Please sign up on gym whiteboard or on our members-only page as this event will fill up very quick.

RED Friday’s
Please wear your RED & Remember Everyone Deployed.

Sign ins
Please all continue to sign in as this helps us coaches prep for class & for social distance protocol. We want to accommodate all our members while continuing to respect those that would like to social distance. Thank you all for respecting this & for doing your part.

Barbell
Conditioning
3 RFT
5 bar muscle ups
10 bar facing burpees
15 deadlift (225/155)
20 wall balls (20/14)

Interval
Conditioning
1000- 800- 600- 400-200 m run
100- 80- 60- 40- 20 DUBS
50-40-30-20-10 Double KB Deadlift (53/35)

-Machine subs will be listed on whiteboard-