Recovery is so important in what we do.  But, it is one of the areas we frequently forget about.  Luckily, there is a great resource right here at the Fitness Center.  Our very own Heather Bradbury is a licensed Massage Therapist.  Her contact info is listed above, our you can inquire at the Fitness Center Front Desk.  Her rates are reasonable and she is one of us, so knows what we do and what best will help work out any trouble areas.  If you haven;t booked a massage through her yet, what are you waiting for?!



50/35 Cal Row

40 Double Unders

30 Cal Assault Bike

20 Box Jump Overs (24/20)

10 Bar Muscle Ups

20 Box Jump Overs (24/20)

30 Cal Assault Bike

40 Double Unders

50/35 Cal Row


45 Min Cap


Small up & down the mountain chipper for today.  Goal is keep moving through each movement. Use your transition from one movement to the other be your very quick rest periods.


Scaling Options:

DU -> attempts through 60 rope contacts -> 40 Penguin jumps

Box height -> as needed

Bar Muscle Ups -> jumping bar MUs -> C2B pull ups -> chin above pull ups -> Buddha pull ups


Cool Down:

Leg bleeds – 4 min


Roll out what hurts

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