(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018


Our Ugly Christmas sweater party is coming up December 20, 5-8p.m. at the home of Ken & Sherry Stewart! Check in the gym for details!

Hope you’re all caught up on your ab challenge work! Here’s your ab challenge work for Wednesday, I’ll write the remainder of the month on the board tomorrow.

Decline Bench Barbell Sit ups 3 x 10
Superset with weighted GHD Sit ups 3 x 10

Fitness & Performance

Workout of the Day


Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)

Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)

Station 3 – L-Pull-Ups x 6-8 reps (or L-sit progressions and strict supinated-grip pull-ups)


Four sets of 3-minute sprints of either:


5 Pull-Ups

10 Push-Ups

15 Air Squats

– OR –


5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

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