The evening session included many things.  Loud things such as sledging and tire flips.  If you read the post from a few weeks ago about our run in with the law, you know why.  The women did a total of 250 sledges each with AirDyne between.

Matt hit a new PR on his DB Snatch (55lb) and took his 100 Tire Flip Test (400lb) and finished in 9:18!  Pretty good for only being 15 years old.

We also had a familiar face return to the gym.  Doug is back!  And he will be sore today!  He met our sandbag for the first time and shouldered as many times as possible in 5 minutes, for a welcome back workout.

The morning session was awesome today.  We all started out doing heavy strength exercises for 30 minutes and went straight into hard interval training.

40 seconds all out

20 seconds rest

x 10 rounds

The men did sprint-in-place jump rope and Melissa worked the AirDyne.  More fun tonight!  Remember, you need to show up at either 6pm or 9pm because Brett has a game at 7:20.  Text me and let me know when you’ll be coming.

Dumbbell collars need instructions