Tuesday, December 3rd 2013


Training equipment:  Everything in the gym has a place.  A facility like NSCF takes a lot of effort to keep organized and clean.  It starts with making sure all the equipment you use during your training gets put back exactly where you found it.  If equipment is damaged make sure to notify your class coach so they can put it aside.  This will ensure your fellow athletes have a great training session following yours and your facility stays organized.


  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Rest precisely three minutes between each round.

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