Saturday 10-30-10
Run 400M
10 Pull Ups
31 Sumo High Pulls 75lbs.
10 Medicine Ball Cleans 20lbs.
31 Dumbell Sit Ups
10 Burpee Box Jumps
31 Thrusters 75lbs.
10 Ring Dips
31 Slam Balls
Run 400M
2 Rounds for time

Thanks Sue for the cool pumpkin.

Friday 10-29-10
Run 200M
10 Plyo Push Ups
15 Push Press
20 Double Unders
Complete as many rounds in 20 minutes as you can:

Sean and Gio doing 1 legged squats while Tony looks on

Thursday 10-28-10
Cleans
5-5-5-3-3-3-1-1-1
Then:
Row 1000M for time
Complete 5 rope climbs

Now that is some nice back development.

Wednesday 10-27-10
Run 400M
10 Slamball throws
15 Back Squats 115lbs
20 Kettlebell Swings 55lbs.
25 Sledgehammers
4 Rounds for time

Enjoy a view from the Blue Ridge Parkway

Tuesday 10-26-10
Military Press
3-3-3-1-1-1
Push Press
3-3-3-1-1-1
Then:
10 Pistols (5 each Leg)
30 Sit Ups
3 Rounds

The group doing the dumbell disaster saturday.

Monday 10-25-10
Every Minute on the Minute
4 Pull Ups
4 Deadlifts 185lbs.
Burpees to complete the minute until you reach 100 Burpees or 25 Minutes.

The FitKids working with the tires during saturdays workout.

Friday 10-22-10
Run 3 laps
25 Ring dips
50 Goblet squats 55/40

run 800
15 Ring dips
30 Goblet squats

run 400
10 Ring dips
20 Goblet squats

Travis doing weighted step ups.

Thursday 10-21-10
Run 400M
7 Snatches 95lbs
14 lateral Hops
21 Wall Balls 20lbs
4 Rounds

Kellen rowing and getting all the attention from the ladies.

Wednesday 10-20-10
Row 400M
Power Cleans 115lbs.
Toes to Bar
1 Leg Box Jumps
21-15-9-6

Kim rowing as Beth looks on and encourages her.

Tuesday 10-19-10
Deadlift
10-8-8-6-6-4-4-2-2
Then:
2 Minutes of Double Unders. Count the reps.
30 Seconds of Plank Holds. Each Side and Front.
3 Rounds

Heather doing wall balls as Sue counts.

Monday 10-18-10
Run 800M
10 Handstand Push Ups
20 Pull Ups
30 Slam Balls 30lbs.
3 Rounds for time:

Working on knee mount in Cary Jiu-Jitsu class.

Saturday 10-16-10
Run 200M
10 Double Unders
10 Push Ups
10 Needer Presses 45lbs
10 Bent Over Rows 65lbs.
10 Military Presses
10 Good Mornings
10 Split Squats
7 Rounds

Ken, Sunny and Paul finishing up in the rain.

Friday 10-15-10
Run 400M
15 Overhead Squats 75lbs.
10 Tire Flips Jump In Jump Out
4 Rounds for time:

Jeremy Perdue from Team-ROC Charlotte wins the Fight Lab 185lbs. title.

There is a great Video that we need you to go comment on today for the Pukie awards. Please go vote for our video and comment so we can get credit for your vote.

Forged Fitness Won the Midwest fundraising challege for FGB5. Thanks to all of you who donated and raised $$$.

Thursday 10-14-10
Row 400M
10 Ring Dips
15 Hang Cleans 115lbs.
20 Jump Lunges
4 Rounds for time:

3 Generations of the Cates family. Getting in shape is a family matter.

Wednesday 10-13-10
Suicides
10 Deadhang Pull Ups
10 Unbroken Burpees
10 Floor Wipers
5 Rounds

Patrick and Justin working on their judo over in Cary. Judo is beign offered on Tuesday and Thursday nights from 6:30 to 8.

Tuesday 10-12-10
Back Squat
5-5-5-3-3-3-1-1-1
Then:
Run 400M
10 Push Press
15 Back Extensions
20 Box Jumps
3 Rounds

Congratulations to Max on winning his MMA debut this weekend in a 3 round decision.

Monday 10-11-10
“Tabata”
Squats
Push Ups
Kettlebells Swings
Sit Ups
Row for Cal.
Do 20 seconds of work, followed by 10 seconds of rest for 4 minutes. Rest 1 minute between exercises. Your score is the lowest number completed in any set.

Congratulations to Bagles on his first MMA win.

Saturday 10-9-10
“Partner Medball Madness” Run 400M doing ball tosses
80 Wall Balls
40 KB Swings 55lbs.
80 Medball Jumps
40 KB Windmills
80 Medball Cleans
40 KB Swings
80 Medball Squats
Run 400M doing a ball toss

Congratulations to Sunny and Issac on their wedding.

Friday 10-8-10
Run 400M
Broad Jump 50″
Paralette Push Ups
One leg deadlifts
21-15-12-19

Jason plays with his l-sit during the blue ridge relay.

Thursday 10-7-10
Row 800M
20 Burpees
15 Hang Power Snatch 75lbs.
3 Rounds for time

The group looking a little tired dring a saturday workout

Wednesday 10-6-10
10 Overhead Lunges 25lbs.
15 Wall Balls
20 Sledgehammers
Run 400M
5 ROunds for time:

The group that attended Dave Camarillo's seminar this past weekend.

Tuesday 10-5-10
Push Press
5-5-5-3-3-3-1-1-1br> Then:
5 x 30 second handstand holds
or 5 X 10 handstand push ups

The group of champions.

Monday 10-4-10
Run 800M
10-9-8-7-6-5-4-3-2-1
Power Cleans.
Front Squats

Congratulations to Brad and his new wife Meredith on their recent nuptials.

Saturday 10-2-10
Run 400M
5 Manmankers 35lbs
10 Lateral Hop Burpees
15 Sumo High Pulls 75lbs.
5 Rounds

Dave Camrarillo working with Asmar on control.

Friday 10-1-10
“Jack”
10 Push Press 115lbs.
10 KB Swings 55lbs.
10 Box Jumps
Complete as many rounds in 20 minutes

Gio knocking out a weighted muscle up.

Tuesday 8-31-10
Front Squat
10-8-6-4-4-4-4
Between each set do 10 jump squats
Then:
1 Min of Max effort Rowing for Calories
1 Min of Max Wall Balls
1 Minute Rest
3 Rounds

Mike Emory and Mike Arvin with Master Chai this past weekend in Charlotte.

Monday 8-30-10
“300″
25 Pull Ups
50 Deadlifts 135lbs
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 Lunges
50 DB Clean and Press 35lbs.
25 Pull Ups

Brushie giving Paul a lift.

Friday 8-27-10
“Suicides”
Plain Suicide then 20KB Swings 55lbs.
Suicde with squats increase 2 at each cone. 20 KB Swings
Suicide 20 KB Swings
Suicide Push Ups increase by 2 each cone 20KB Swings
Plain Suicide 20KB Swings

Congratulations to Dylan on his promotion to Yellow belt.

Thursday 8-26-10
Snatch
3-3-3-2-2-2-2
Then:
40 Burpees Pull Ups

Emily going after the ball during her first start for the Seahawks.

Wednesday 8-25-10
“Recess Gone Bad”
1 Minute of each exercise. After all exercises rest 1 minute. Complete 3 rounds.
Box Jumps 24″
Sumo High Pulls 75lbs.
Back Squats 75lbs.
Seated Press 75lbs.
Knee 2 Elbows

The Demaria clan working out together. We are missing GHP though. Guess someone has to work.

Tuesday 8-24-10
Deadlift
10-9-6-4-2-2-2
Then:
Deadmans Row
Row 2K
Deadlift as many reps as possible at 275lbs.

Congratulations to Brandon, Pappas, Carlos, Bagels and Joey in their performance at the Chicago Open. Forged Fitness recieved a silver and 3 bronze medals.

Monday 8-23-10
AMR in 23 Minutes:
Run 800M
10 Lateral Hops
10 Overhead Squats 75lbs.
10 Sit ups with Slam Ball 30lbs.

Rachel, Gary, Adam and Garret rowing away.

Jason Gore getting in on the fun during the kidfit class

Saturday 8-21-10
“Tag you are it”
With a partner you perform each exercise for 6 minutes. You can switch as much as you like during the 6 minutes. Record total number of “points”. Rest 1 minute between each station.
Station 1:
200M Sandbag run 60lbs. 100M is 1 point
Burpees
Station 2:
Wall Ball 20lbs.
Sit Ups
Station 3:
Box Jumps
Push Ups
Station 4:
Walking Lunges
Double Unders
then run 800M. If under 3 min you get 15 points. If less then 3:30 you get 10 points and if you finish in less then 4 minutes 5 points.

Congratulations to chris on his win last night. He won in 1:05 of the first round with an annaconda choke.

Friday 8-20-10
Every Minute on the Minute for 20 miniutes:
3 Deadlifts 135lbs.
3 Power Cleans
3 Front Squats
3 Push Press

We would like to welcome Luke Cowan Byers to the forged fitness family.

Thursday 8-19-10
Press
5-5-3-3-3
Push Press
5-5-3-3-3
Then:
1 Minute of Wall Balls. 30 Seconds rest 3 rounds.

Jason and Kirk working with the kids during jiu-jitsu class.

Wednesday 8-18-10
Run 200yds. backwards
20 Tuck Jumps
15 Parallette Push Ups
10 Pistols (5 Each Leg)
4 Rounds for time:

John, Mike and Donnie doing sumo high pulls.

Tuesday 8-17-10
Hang Squat Cleans
5-5-3-3-3-3-3
Then:
Row for total Calories
1 Min on 30 seconds rest. 3 Rounds.

Garrett and Marques doing wall sits.

Monday 8-16-10
60 Kettlebell Swings
50 Box Jumps
40 Wall Balls.
30 Pull Ups
20 Burpees
10 Snatches
60 Overhead Lunges

Proof that Mike G is not scared of hardwork, he will lay right down beside it all day.

Saturday 8-14-10
With a partner
One Partner will perform a static exercise while the other does the movements. If you put the bar down in Round 1 you both have to do 5 squats. In Round 2 it is 5 push ups for breaking the static hold

Round 1.(Hold 85lbs. locked out over head.)
10 Tire Flips. Jump in and out on each flip.
20 Med Ball Cleans 20lbs.
30 Sledgehammers
40M Burpee Broad Jump

Round 2 (One Partner does Wall Sits while the other works)
10 Tire Flips. Jump in and out on each flip.
20 Med Ball Cleans 20lbs.
30 Sledgehammers
40M Burpee Broad Jump

Round 3(No Static Holds)
Med ball toss run for 200 Yds.
Partner carry, fireman or piggy back, 100yds.

Friday 8-13-10
Run400M
20 Pull Ups
20 Push Press 95lbs.
20 Dips
Run 400M
15 Box Jumps
15 Pull ups
15 Push Ups
Run 400M
10 Pull Ups
10 Push Press
10 Dips

Jen locking out a press on her first RX workout. Way to go Jen.

Thursday 8-12-10
Row 800M
30 Slam Balls
25 Back Extensions
20 Deadlifts 205lbs.

Congratulations to Dana hartley on his long deserved blue belt.

Wednesday 8-11-10
Overhead Squat
5-5-3-3-3-1-1-1
Then:
30 Manmakers 35lbs.
th

Thorin after recieving his purple belt. Congratulations on the journey.

Tuesday 8-10-10
“The Chief”
AMR in 3 Minutes of:
3 Power Cleans 135lbs.
6 Push Ups
9 Squats
Rest 1 Minute
5 Rounds

Chief hanging out enjoying the view.

Monday 8-9-10
Run 400M
9 Push Ups
12 Sumo High Pulls 95lbs.
21 Double Unders

Mike looking dejected after being DQ'd by a horrible ref. Great work this weekend.

Friday 8-6-10
AMR in 20 Minutes
Run 400M
21 Kettlebell Thrusters 30lbs.
If you use Dumbells use 40lbs.

Mike coaching the Jiu-Jitsu kids in Cary. Good luck to George, Mike and Chris on their Muay Thai fights tonight

Thursday 8-5-10
Heavy “Grappling Circuit”
Bent Over Rows
Upright Rows
Presses
Good Mornings
Split Squat R/L
Thrusters
Romanian Deadlift
Do 10 Reps of each exercise with 75lbs. Rest 1 minute. Complete 4 Rounds for time:

Craig giving Paige instruction on the Snatch during the O-Lifting class.

Wednesday 8-4-10
Front Squats
10-8-6-4-2-2-2-2
Then:
4 Turkish get ups
30 Seocnds of Mountain Climbers
Rest 30 seconds
6 Rounds:

Abby and Sue D doing their overhead squats.

Tuesday 8-3-10
5 Clean Pulls
5 Power Cleans
5 Push Jerks
5 Box Jumps
5 Pull Ups
Run 400M
5 Rounds:
Record time and weight used.

Zulu holding pads while Nate works flying knees.

Monday 8-2-10
Run 400M
50 Push Ups
Run 400M
40 Push Press 45lbs.
Run 400M
30 Kettlebell Swings
Run 400M
20 Slam Balls
Run 400M
10 Burpees

Some of the group at the baby shower playing the balloon game.

Saturday 7-31-10
Push Press 75lbs.
Row for Calories
Wall Balls 20lbs.
Sumo High Pulls
Box Jumps 24″
Perform each exercise for 1 minute. After completing all 5 exercises rest 1 minute. 3 rounds. Count total reps.

Maytag, Jeff and Marques doing the overhead squats.

Friday 7-30-10
“Nancy”
Run 400M
15 Overhead Squats
5 Rounds for time:

Finishing up a run and getting to tire flips are Garrett and Adam.

Thursday 7-29-10
5 Pull Ups
10 Push Ups
15 Wall Balls
Complete as many rounds in 20 minutes as you can:

FitKids working on push press.

Wednesday 7-28-10
Cleans
1-1-1-1-1-1-1-1-1.
Then:
Push Press 75lbs
30 Seconds of Work 30 Seconds of Rest. Rest with the weight overhead.
6 Rounds

Ken with his kids and 3rd place trophy after another triathlon.

Tuesday 7-27-10
Run 400M
21 Kettlebell Swings 55lbs.
12 Pull Ups
3 Rounds for time:

Ned Byrd after winning the absolute blue belt division this past weekend.

Monday 7-26-10
Back Squats
5-5-5-3-3-3-1-1-1
Then:
Ladders
Wall Ball and Push Ups
1-10-10-1

Bumpkin wins his brown belt superfight via "black Momba".

Saturday 7-24-10
10 Jumping Lunges
10 Pullups
10 Bodyweight Deadlift
10 Slamball Squat Press
10 Slamball Situps
10 Plyo Pushups
As Many Rounds in 30 Min

Thorin wins 1st at the Masters and Seniors Championships in Brazil!!!!!

Friday 7-23-10
Row 1000M
10 Overhead Squats 95#
15 Box Jumps
Row 800M
10 Overhead Squats
15 Box Jumps
Row 600
10 Overhead Squats
15 Box Jumps
Row 400M
10 Overhead Squats
15 Box Jumps

Chris, Kyle and Alan having fun with slamballs and parallette hops.

Thursday 7-22-10
Snatch
5-5-5-3-3-3-1-1-1
Then, with a partner
P1 Rows 250M
p2 Holds Kettlebells in Rack position
3 rounds

Good luck to Thorin in Brasil at the masters and seniors championships

Wednesday 7-21-10
Static Holds
Push Ups
Wall Sits
Chin Over Bar
Shoulder Press
Side Planks
Hold each position for 1 minute. Rest 30 seconds. Repeat each exercise 3 times before moving on to the next one.

Curtis using good form on his front squat while Adam is setting up for his overhead squat.

Tuesday 7-20-10
Split Jerks
3-3-3-2-2-2-1-1-1
Then:
Mystery WOD.

The Gaunce family enjoying some time out of the kitchen and on the beach.

Monday 7-19-10
50 Box Jumps
50 Pull Ups
50 Kettlebell Swings
50 Lunges
50 Knee 2 Elbows
50 Push Press 45#
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

The noon class doing Turkish get ups.

Saturday 7-17-10
75 Wall Ball
Run 800M
Run 400 Backwards
40 Double Unders
40 situps
30 Double Unders
30 situps
20 Double Unders
20 Sit Ups
Run 800M
Run 400 Backwards
75 Wall Ball

Gio's new friend the chalk monkey.

Friday 7-16-10
10 Thrusters 95lbs.
6 Burpee Box Jumps
Run 400M
5 Rounds

Now this is what I call a noon BJJ class.

Thursday 7-15-10
Cleans
5-5-5-3-3-3-1-1-1
Then
Run 800M Rest 30 Seconds
Run 600M Rest 15 Seconds
Run 400M

Happy Birthday to Meme.

Wednesday 7-14-10
Sumo High Pulls 95lbs.
Ring Dips
1-10
Push Press 95lbs
Pull Ups
10-1

Our friend Cody "Bubbly" Maltai after winning his boxing smoker while serving overseas.

Tuesday 7-13-10
30 Wall Balls
30 Ground to Overhead 95lbs.
30 Overhead Squats
30 Kettlebell swings
30 Burpees
30 Power Cleans 95lbs.

Eric and GHP doing double unders while on vacation.

Monday 7-12-10
Deadlifts
5-5-5-3-3-3-1-1-1
Then:
20 Mountain Climbers
40 Flutter Kicks
2 Rounds for time:

Since no one told me till it was too late. I wanted to wish Paige Boyles a happy belated birthday..

Friday 7-9-10
“Elizabeth”
Cleans 135lbs
Ring Dips
21-15-9

Dawn concentrating on her lateral hops.

Thursday 7-8-10
Snatch
3-3-3-2-2-2-1-1-1
Then:
25 Tire flips jump in and out on each flip, for time:

Congratulations to Brandon and Jen Thacket on the birth of their daughter Savannah 7lbs.7oz.

Wednesday 7-7-10
Run 400M
20 Lateral Hops
20 Slamballs
20 Push Ups
4 Rounds for time:

Anna and C.P. doing ring rows.

Tuesday 7-6-10
Heavy Thrusters
10-8-5-5-3-3-1-1
Then:
30 Turkish Get ups for time….well lets get the technique right so use a weight sufficent enough to let you know when you are getting by with poor form.

Sue and A.J. after the 5 mile holiday run. Congratulations to AJ on his first 5 mile run..

Saturday 7-3-10
30 Cleans 95lbs.
30 Pull Ups
Run 800M
3 Rounds

A game of mental chess. I think the kid is winning.

Friday 7-2-10
Run 200M
Box Jumps
Push Ups
Tire Flips
Burpees
9-12-15-18-21

Make sure to get your tickets soon for the Bull City Brawl next weekend July 10th in Durham. Then join us for the after party at the new Tobacco Road Sports Cafe in Durham.

Thursday 7-1-10
Bench Press
5-5-5-5-5-5

Then:
Run 400M
50 Back Ext.
2 Rounds

Raleigh's fittest female fire fighter.

Friday 4-30-10
PUSH-UP CHALLENGE……today is the day!

“Nemesis”
50 Double Unders
21 Knees 2 Elbows
15 Overhead Squats 50% Bwt.
3 Rounds for time:

Some of the kids performing box jumps.

Thursday 4-29-10
Bench Press
5-5-5-3-3-3-1-1-1
Then:
21-15-9
Push Press
Floor Wipers

Bubbly teaching some of his troops in Iraq jiu-jitsu.

Wednesday 4-28-10
Run 400M
20 Squats
15 Kettlebell Swings 55lbs.
10 Pull Ups
5 Rounds for time:

Finally Winston's before and afters together. Congratulations to everyone who stepped up and completed the challenge. Hopefully this motivates you to stick with it. Over time you can really change your life and health.

Tuesday 4-27-10
Deadlifts
1-1-1-1-1-1-1-1
Then:
Tabata:
Push Ups
Sit Ups

John getting down on his push ups.

Monday 4-26-10
7 Rounds of:
9 Med Ball Cleans
9 Burpees

Our group that ran this weekend in support of Run for our Hero's Great job by all.

Saturday 4-24-10
Run 800M
18 Thrusters
18 Box Jumps
18 Push Ups
18 Power Cleans
Run 600M
16 Thrusters
16 Box Jumps
16 Push Ups
16 Power Cleans
Run 400M
14 Thrusters
14 Box Jumps
14 Push Ups
14 Power Cleans
Run 200M
12 Thrusters
12 Box Jumps
12 Push Ups
12 Power Cleans

The 9am class doing pull ups.

Friday 4-23-10
“Nicole”
For 20 minutes:
Run 400M
Max Pull Ups
Record total number of pull ups

Jeff working with Ted on slipping punches during Muay Thai.

Thursday 4-22-10
Clean and Jerk
2-2-2-2
Then:
4 Rounds of:
25 Double Unders
25 Sit Ups

For the guys Winston "Maytag" was the winner. This is the best before picture we have and I am trying to locate his after picture. Still congratulations to Winston on a job well done.

Wednesday 4-21-10
“Dirty 30″
30 Squats
30 Sit Ups
30 KB Swings 55lbs.
30 Burpees
30 Pull Ups
30 Wall Balls 20 lbs.

So the end of the 90 day challenge is here. We had some people with tremendous success from both the guys and girls. Sunny O'Conner is the winner on the ladies side. Here are afew shots of her along the way. Congratulations Sunny on a job well done.

Tuesday 4-20-10
Front Squats
1-1-1-1-1-1-1-1
Then:
AMR in 8 min.
8 Box Jumps
8 Push Ups

Mrs. Sue working on push presses during the FitKids class.

Monday 4-19-10
Run 400M
20 DB Step Ups 35lbs.
15 Push Press
4 ROunds for time

After what was the fight of the night Purcel "Chris" Mcneil wins again. Thanks to all of the fighters and spectators who came out to support the event and fighters. A great time was had by all.

Saturday 4-17-10
“Lance”
Run 1 Mile
50 Pull Ups
50 Double Unders
50 Ring Dips
50 Kettlebell swings

This workout is in honor of our friend Lance Eakes who passed away while serving in Iraq.

Friday 4-16-10
“Cindy”
5 Pull Ups
10 Push Ups
15 Squats
AMR in 20 minutes:

Pat and Matt doing a little muay thai training.

Thursday 4-15-10
Military Press
5-5-3-3-1-1
Then:
Tabata these.
Wall Ball
Row
A tabata is 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds. Rest 1 minute between exercises.

Kevin determined to get all of the reps.

Wednesday 4-14-10
“Helen”
Run 400M
21 KB Swings 55lbs.
12 Pull Ups
3 Rounds

Larry "Footlock" Carter getting ready to recieve his 3rd place medal.

Tuesday 4-13-10
Snatch
1-1-1-1-1-1-1
Then:
7 Power Snatches 95lbs.
7 Box Jumps
7 Rounds:

Billy on the podium at the pan jiu-jitsu championships.

Bodyfat testing for the 90 day challenge will be conduscted Wednesday 4-14-2010 starting at 4:30. There will be a sign up sheet at the front desk

Monday 4-12-10
12 Deadlifts 155lbs.
9 Hang Power Cleans
6 Push Jerks
5 Rounds

Ned Byrd wins gold at the Pan Jiu-Jitsu Championships.

Friday 4-9-10
Run 400M
21 Parallette Burpees
21 Wall Balls
21 Sumo High Pulls
Run 400M
15 Parallette Burpees
15 Wall Balls
15 Sumo High Pulls
Run 400M
9 Parallette Burpees
9 Wall Balls
9 Sumo High Pulls

Dave and Matt getting their first taste of fight gone bad.

Thursday 4-8-10
Cleans
1-1-1-1-1-1-1-1
Then:
Ring Dips
Box Jumps
Knees to Elbows
10-9-8-7-6-5-4-3-2-1

The AM group doing pull ups. No matter what your fitness level everything is modifiable. This group is using various bands to get the job done.

Wednesday 4-7-10
“Proteus”.
Row 1000M
50 Thrusters 33% bwt.
30 Pull Ups

Karen, Sheila and Jen doing wall balls.

Tuesday 4-6-10
Overhead Squats.
1-1-1-1-1-1-1
Then:
10 Sprints 100yds.
Record fastest sprint

Alex looking on as Justin and Oscar drill the moves. If your kid is looking for the best in Martial Arts have them try out our kids classes.

Monday 4-5-10
10 Split Jerks 115lbs.
15 Double Unders
20 KB Swings 55lbs.
25 Mule Kicks
4 Rounds

Congratulations to Bumpkin on receiving his brown belt this weekend.

Saturday 4-3-10
Suicide run
20 Sledge hammers
Suicide
20 Tire Jumps
Suicide
20 Tire Flips
Suicide
20 Sumo High pulls 95lbs.
For Round 2 replace the suicides with 200M runs.

Some of Raleigh's finest working hard.

strong>Friday 4-2-10
Run 1 Mile
6 Pull Ups
12 Push Ups
18 Sit Ups
24 Squats
Run 800M
6 Pull Ups
12 Push Ups
18 Sit Ups
24 Squats
Run 400M
6 Pull Ups
12 Push Ups
8 Sit Ups
24 Squats

The KidFit class having a little easter fun.

Thursday 4-1-10
Power Clean 135lbs
Box Jumps
Wall Balls 20lbs
10-9-8-7-6-5-4-3-2-1

Kim working around her injury. Are you making excuses?