Ronnie Wuest after receiving his purple belt from Billy and Jason.

Run 400M
20 Squats
15 Kettlebell Swings 55lbs.
10 Pull Ups
5 Rounds for time:

Ryan, Jason, Bagels and Black sporting their Team-ROC shirts in support of Rodney Wallace. He won a 3 round decision on Friday.

Complete as many rounds in 20 minutes of:
Run 200
10 Push Ups
15 Goblet Squats 55lbs.
10 Power Cleans
15 Box Jumps

Some of the Cary class warming up before the workout.

“Tabata This”
Push Ups
Sit Ups
Row
Push Press
Squat

A tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Complete an exercise rest 1 minute and move to the next one.

Rodrigo Gracie will be in town for a 1 day seminar April 18th at 7:30. Reserve your spot NOW!

10 Split Squats  85lbs
10 Good Mornings
10 Thrusters 85lbs
10 Romanian Deadlifts
6 Rounds

Happy 30th Sunny.

“Annie”

50-40-30-20-10
Double Unders
Sit Ups

Travis doing a handstand in Aruba

Run 400M
21 Parallette Push Ups
21 Wall Balls
21 Sumo High Pulls
Run 400M
15 Parallette Push Ups
15 Wall Balls
15 Sumo High Pulls
Run 400M
9 Parallette Push Ups
9 Wall Balls
9 Sumo High Pulls

Enjoying Jiu-Jitsu in the sunshine in Cary

Run 400M
21-18-15-12-9-6
Burpee
Box jumps
Run 400M

Jessica, Ben and Curtis doing Box Jumps.

Overhead Squat
8-7-6-5-4-3-2-1

Then:
10 Rounds of:
Use just the bar for.
10 Push Press
10 Squats

A busy night at Forged Fitness N. Raleigh

60 Double Under
50 Goblet squats 55lbs.
40 Situps
30 push press 115
20 pullups
10 Dumbell Burpees 30
Run 1 mile
10 Burpees
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Goblet Squats
60 Double Unders