(910) 579-9348

Thursday Schedule: 6am/8am WOD – Open Gym 9am/530pm – Weightlifting with Dave at 530pm

5 Sets:
500m Row or 400m Run
2min Bike or 2 Min Row
300m Row or 300m Run
30sec Bike or 45 sec Row
100m Row or 100m Run
*Rest 3 Min between sets.

Gymnastic Practice
5 Rounds:
Handstand holds 30 sec
10 Single arm Strict Press (L/R Arm) DB or KB Light Weight
50’ SA Overhead walk (L/R) DB or KB Moderate Weight

5 Sets:
500m Row or 400m Run
2min Bike or 2 Min Row
300m Row or 300m Run
30sec Bike or 45 sec Row
100m Row or 100m Run
*Rest 3 Min between sets.

Gymnastic Practice
5 Rounds:
Handstand holds 30 sec
10 Single arm Strict Press (L/R Arm) DB or KB Light Weight
50’ SA Overhead walk (L/R) DB or KB Moderate Weight

5 Sets:
500m Row or 400m Run
2min Bike or 2 Min Row
300m Row or 300m Run
30sec Bike or 45 sec Row
100m Row or 100m Run
*Rest 3 Min between sets.

Gymnastic Practice
5 Rounds:
Handstand holds 30 sec
10 Single arm Strict Press (L/R Arm) DB or KB Light Weight
50’ SA Overhead walk (L/R) DB or KB Moderate Weight