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(910) 579-9348

KIDS CAMP HAS STARTED. We always make room for kids looking to have fun with fitness. If you did not get your kiddos signed up and regret that. We will allow drop ins for kids camp. $35 a day from 9 to 12.

Tuesday Schedule: 6am/8am WOD – Open Gym 9am/530pm – 7am BOOTCAMP

PAINTBALL TODAY FROM 3 til 6 at Black Ops Paintball 6650 SC-707 Myrtle Beach, SC 29588 (wear pants, close toe shoes and gloves if you have them) Be a few minutes early! HAVE FUN!!!

Back Squats 
5/4/3/2/1 Building to 1 Rep Max
WOD

Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run

Back Squats 
5/4/3/2/1 Building to 1 Rep Max
WOD

Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run

Back Squats 
5/4/3/2/1 Building to 1 Rep Max
WOD

Every 3 Minutes x 10 Rounds:
[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run

20 Sec Squats/10 Sec Squat Hold/20 Sec Jumping Squats/10 Sec Squat Hold – 4 Rounds

Rest 2 Min

20 Sec Push Ups/10 Sec Plank Hold/20 Sec Inchworms/10 Sec Side Plank – 4 Rounds

Rest 2 Min

20 Sec Alternating Reverse Lunges/10 Sec Lunge Hold/20 Sec Alternating Front Lunge/10 Sec Lunge Hold – 4 Rds

Rest 2 Min

20 Sec Abmat Sit Ups/10 Sec Supermans/20 Sec Hollow Rock/10 Sec Hollow Hold

1000 Meter Row / 800 Meter Run