ROD 091713

Tuesday, 17Sept13


Congratulations to everyone who participated in the CMC on Saturday, 14Sept13.

Give a ‘hear-hear’ to Kevin Gump,  who took 2nd place overall in the Masters Division. 


6:30 & 8:30pm

 Industrial Loop Tabata

Stay on one exercise for 6 rounds of 20 seconds work/10 second rest. Fire yourself through them. Take 40 seconds between stations.

  • Band Face-pulls (1.5″/1″ )
  • Dyna-max Wall Sprints
  • Air Squats (hold the squat for the 10 second rest)
  • 30yd Single-arm Farmers Walks  ( alt sides each cycle 3r/3l)
  • Kettlebell high pulls
  • Mountain climbers