5 Rounds
Jump Rope – 2 minute, Max reps
Plank – 1 minute, Push up position on tip toes
Sprawl – 2 minute, Max reps

This is a test of your emergency survival system. Get a buddy, someone you can push and will push you back (or pick you up).You can have up to three tries on each event, record your best effort.
Warm Up – 10 min run, 10-20 Push Ups, 20-30 sit ups
Fight
Push Ups – Do as many push ups as you can in one set, go to failure.Modify to your level of ability.You get 1-3 tries, rest as needed between sets.
Sit Ups – Do as many sit ups as you can in one set, go to failure.You get 1-3 tries, rest as needed between sets.
Flight
Mile Run – run 1 mile as fast as possible. You get 1-3 tries rest as needed between sets.
Post your best effort to comments.

Swim 30 Minutes

John Gladys & Don Costello will be fighting in a cage match tonight in Plain City. Please go and support them.
7:00 PM Suplex Gym
7510 Montgomery Dr
Plain City, Ohio
614-564-7508
WORK 7.31.09
Clean the Floor
Clean & Press – 5 sets of 5

If you do not know how to do C&P substitute
5 Rounds
Deadlift – 5 reps
Pushups – 20 reps
Complete each round AFAP with 2 minutes rest between rounds.

If you didn’t make it to FIT CLUB last night you missed a great workout. Consistent FIT CLUBers James, Elijah & Ricardo were machines. They displayed their fighting spirit by sticking with the work out even when they didn’t have much left (physically). Thats what FIT CLUB is about.
WORK 7.30.09
Run 36 minutes AFAP

Go to FIT CLUB.
Wednesday
6-7 Goodale Park- Canceled due to weather
8-9 Columbus Dance Studio
9-10 Open Sparring
5 Rounds
Farmers Walk- 60 seconds
Push up – 60 seconds
Squats – 60 Seconds
Pull Ups – 60 Seconds
Rest 2 minutes repeat

3 Rounds AFAP
Run – 1/2 Mile
Sit Ups – 50