In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20" box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

OPTIONAL:  If you would like to make a donation to the Wounded Warrior Project/Prostate Cancer please bring it TODAY.

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  1. Hey Yall. I am having a going away party for Justin. It is going to be tomorrow, Sunday the 28th at 4:30. To get there:
    take a left out of the Gym parking lot
    left onto Hembree Pkwy
    Left onto Hembree
    Left on Hwy 9.
    Turn Left on Roberts Dr. (Just past the river)
    Turn left into the Gates on the River. (I will have a sign out).
    It is the second house on the right.
    If you have any questions, call me. 770-331-5625

  2. Great job today with FGB. Hicky killed it with a 340!!! ps she cheated πŸ™‚ jk hicky. And Peaches got over the 200 mark for the first time Rx.
    GDOG your FGB score is still on top I fell about 20 somethin points short. Next time…your going down…
    Now its time to drink till there is no more football on πŸ™‚ see everyone in the morning.

    • Posted on She’s an exceptional fhegtir, and a very strong person. I’m very proud of her, and glad of being by her side loving and supporting her. <3

  3. Big Ed, when does the gas truck get to your store?????

  4. Pistol – never!
    The store on Haynes Bridge gets some gas and ‘might’ be easier/faster if you take Devore Rd. from Hwy. 9 to get there – maybe.
    The store at Crossville (Crabapple) usually has gas. However, people now know this and are waiting at times for 30 minutes before 6:00 a.m. and 2 hours during the day. This the best advice/info I can give anyone right now. It is really getting crazy and I really don’t know anything more than someone watching the news.
    Hicky, great f****** job on FGB !!!
    Austin, I think I went overboard yesterday, lol.
    Marc, when is a good time for us to get together?
    ”Peace Out”

    • Posted on You’re a far braver viweer than I I’ve given up on even the one genre show this season I sorta liked, Reaper, cause when it’s on, I can’t motivate enough interest to actually watch a whole episode.I’m a reality whore now. It’s all I do.

  5. Thanks Ed…
    Austin, you can be my counter next time πŸ™‚

  6. Kim, the Kroger’s gas station on Highway 9 and Francis had gas delivered to it this morning. We got some there earlier and only had to wait about 20 mins…

  7. Great job to everyone who particpated in today’s FGB. It goes to show that CFNF has some of the best athletes ( as witnessed by the recent affiliate competion) and socially responsible community members.
    A big thanks to Brad and Kim for counting and providing encouragement.