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Fire it up


Fire it up


First match this Thursday!

Back squat 8/25/14
EMOM 8 min:
dgh1 min: 30 second L-sit hang
1 min: 10 KB taters
Back squat
4xMax reps @80% (3 sec pause at bottom)
*if you performed more than 5 reps last week add 10#
AMRAP 12 min:
Run 800m
Max reps burpee
Run 800m
*Every second over 12 min is 1 burpee taken off of your total. Goal is to do the most burpees possible while still leaving enough time to complete your last 800m run

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Check out the action from the second Grid match. Dont forget to get your tickets for this Thursday for the Philly Founders vs. the SF Fire! 

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