Thursday the 9th of June, 2011

100 Situps
90 squats
80 push ups
70 supermans
60 burpees
50 pike situps
40 walking lunges
30 Russian twists
20 situps
10 burpees

Wednesday the 8th of June, 2011

5 rounds for time of

400m run
30 kb swings
10 pushups

Tuesday the 6th of June, 2011

Special Beach outing today - 530pm 730pm - bring bathing suits, we will be SUP'ing.

Meetup at

7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141

text 786 200 0225 if you get lost or if you have questions

Monday the 6th of June, 2011

6 rounds for time of

6 pullups
6 burpee box jumps
6 kb swings (53/35)
6 pushups
6 pike sit ups
600m run

Special Beach outing tomorrow - 530pm 730pm - bring bathing suits, we will beSUP'ing.

Meetup at

7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141

Friday the 3rd of June, 2011

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders
Post time to comments.

Happy hour tonight!
News Cafe 7.30pm-?

Thursday the 2nd of June, 2011

21-15-9
Kb swings
Goblet squats

Then

10minute AMRAP
100m row/sprint
20 anchored or 10 GHD situps

Special Beach outing next Tuesday 530pm 730pm - bring bathing suits, we will be SUP'ing.

Meetup at

7330 Ocean Terrace Miami Beach Fl 33141
Miami Beach, FL 33141

Wednesday the 1st of June, 2011

15 rounds for time

7 burpees
100m SPRINT