Labor Day Weekend

For this weekend, we will be closed. Some great workouts for you to do while you are on the road.

400m walking lunge (be sure that knee kisses the ground)

run a 5K or 10K

Tabata Squats, Pushups, Situps, pullups (if you can find a bar)
20 seconds on, 10 seconds off, 8 rounds per exercise

Run 400m then do 50 air squats, 4 rounds, for time

100 or 150 burpees for time

5 rounds of max reps Hand Stand Push Ups or regular pushups, if you have a pull up bar you could do max reps pullups every round too, rest as necessary between rounds

Murph -
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
if you have a weighted vest wear it, break up the rep sequence however you want. I have seen the fastest times with 20x - 5 pullups, 10 pushups, 15 squats. If you don't have a pullup bar do 100 - 200 situps

We will re-open on Tuesday. Also, If you haven't taken longer than 1 day off in the past month or so consider taking the next 3 days off.