Workout of the Day (WOD)

Friday 11/9/12

  • Whoo Hoo, one more night until 80s prom.  Starts at 9pm and will run late but come early.  We will have babysitting available.  Bring your significant other or a friend.  It's a prom :-) let's have fun.
  • Don't forget to register your team up for the toys for tots fundraiser team competition at

The kids working out

Me hogging the muslce up rings

Strength:  1 Mile Run


14 Minutes:  Every 2 minutes do the following

1 Clean & Jerk (as heavy as you can, record your lift on the board) then complete Muscle Ups (men 4/women 2) or Ring Dips (Men 8/ women 4).  If you finish both in 45 seconds you can rest the remaining 1:15 until the next two minute mark hits.

A video description of the 1 Mile route for tomorrow.

Today's Workout

Tomorrow's Workout