Four O'clock was real CRABBY today!!!

Take a second today to send Matt Feraro a text or if you see him give him a high five! He’s headed down to Aurora to compete in the “Survival of the Fittest” competition this weekend!! Good luck Matt do us proud!   



Pull-up warm-up:

10 Hanging scap retraction (no pause)

10 Beat swing



50 Strict Pull-ups

100 Push-ups

200 Walking Lunges (no added weight)


INTENDED STIMULUS Classic pull, push and squat, however does not allow for the break of sets. High rep body weight stamina workout. Exposure to RX movement for the novice and intermediate athlete.