Happy Thanksgiving!

Happy Thanksgiving!

When your surrounded by turkeys in life, it’s hard to soar like an eagle.

With the end of the year around the corner,  we want to give thanks to our athletes and community for there efforts and participation. You drive this program each and every week and our coaches are blessed and grateful.  This has been a forgettable year for some, but we must press on  and fight to get through this year, no matter what adversity we face.

There is hope for tomorrow. Keep moving forward. Fight through the adversity. Press on and never quit.


WODS for the Week of 11.22.2020


Due to the Thanksgiving Holiday we will be having only our normally scheduled class on Monday night at 5:30 pm.

SPG Endurance 2K Gone Bird!

For those peeps going out of town we are going to do a variation of 5k Gone Bird. Come join us.

Ten Rounds

4 Burpees to Bumper Plate (Do a burpee and jump on top of the plate)

6 Hand Release Push Ups

8 Jumping Air Squats

10 Ground to Overhead w/Bumper Plate 45/25lbs

12 Overhead Alternate Lunges w/Bumper Plate 45/25lbs (L1/R2 and so on)

20 Double Unders (Scale with 40 singles)

200 m run.

For total Time.


 

 

WODS for the Week of 11.15.20

Fall Running Tips!

As we continue into fall and winter, its a good time to remember a few things:

  1. Layer Up. You should feel a little cold when you first start up to allow you to warm up as you continue your runs.
  2. See and Be Seen. With the days getting shorter, remember your runs most likely will be taking place in the dark in the morning or night. Be sure to have some bright colored clothing and/or reflective strips. Your not the only one on the road.
  3. Check your shoes. You might have endured a heavy workload during the summer months. It might be time to change those kicks.
  4. Tackle Technique. With running events winding down for the fall, it might be time to get back to basics in form and do a gait and form analysis.

These aren’t new tips, but just something to remember during these months. Enjoy your fall running.


WODS for the Week of 11.15.2020


Monday 11.16.2020 @5:30 pm


time crunch

Thirty Minute Running Clock:

Six Minute Clock (0:00 to 6:00)

Run 2:00 for distance.

Rest :60 seconds.

Run back to start line and attempt to match or beat the distance from your previous run.

Rest remaining time.


Rest (6:00 to 8:00) Perform 100 meter recovery walk.


Eight Minute Clock (8:00 to 16:00)

Run 3:00 for distance

Rest :60 seconds

Run back to start line and attempt to match or beat the distance from your previous run.

Rest remaining time.


Rest 16:00 – 20:00 Perform 200 meter recovery walk.


Ten Minute Clock:

Run :30 seconds, rest :30 seconds.

Workout Detail:

This will be a V02 based workout with shorter distances at higher intensity and more rest between.

Purpose:

This is designed for each athlete to push a time constraint and match the intensity on the return run by matching the distance in the previous runs.

Hints:

Estimate your paces and pay attention to the meter markings.

Run Course and Pace:

We will run out back on the back lot course and back to start line.

Your Score:

You will estimate and score the total meters ran during the workout.


Thursday 11.19.2020 @5:30 pm

biscuit plus

Minute 0:00 to 10:00

One Mile Run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 10:00 to 15:00

800 m run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 15:00 – 18:00

400 Meter Run. Once you complete the run, rest remaining time. The pace will be determined by each athlete.

Minute 18:00 – 21:00

400 Meter Run. Once you complete the run, rest remaining time. The pace will be determined by each athlete.

Minute 21:00 – 26:00

800 m run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 26:00 – 36:00

One Mile Run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Workout Detail:

This is a lactate threshold workout. The goal is to find a sustainable pace for each timed run.

Purpose:

Find your pace and stay at that pace throughout. You will have intervals at slower paces and some runs at faster paces.

Hints:

This workout is based on feel and determine your own interval intensity.

Run Course and Pace:

We will run out back on the back lot course and back to start line.

Your Score:

You will score each mile time for two separate scores.

 

 

WODS for the Week of 11.8.2020

DOGWOOD CANYON

Lots of endurance athletes representing at Dogwood Canyon this weekend. Congrats to Summer Rund for finishing in 2nd place in her division 40-44 for the 25K race with a time of 2:44.


WODS for the Week of 11.8.2020


Monday 11.9.2020 @5:30 pm


HERO WOD "TUMILSON"

8 Rounds For Time:
Run 200 Meters
11 Dumbbell Burpee Deadlifts (60 lb / 35 lb dumbbells).

The workout calls for 60lb DBs. Due to the limited amount of DB, we will be using 50/40 lb for Males; 35/25 for Females.

Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson died serving during Operation Enduring Freedom.  Tumilson, 35, of Rockford, IA; assigned to an East Coast-based Naval Special Warfare unit, died August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter he was riding in crashed.  See also 31 Heroes.

He is survived by his parents, George and Kathy, and Joy and Scott McMeekan; sisters, Kristie and Joy; and his dog Hawkeye. Tumilson’s dog, Hawkeye, laid by his casket during the funeral.  1,500 people were in attendance and Hawkeye didn’t leave until he was finally coaxed to stand and walk away.

This Hero WOD was originally posted by CrossFit’s Mainsite on July 4, 2012.

Workout Detail:

Pretty simple. Run 200m and then 11 burpee deadlifts.

Purpose:

This is a speed based workout with very low volume as far as distance, but focus on intensity.  The deadlifts are strength endurance this week to incorporate high intensity intervals.

Hints:

Keep Moving through the burpee deadlifts. Use a weight to cycle through the reps.

Run Course and Pace:

Run to each designated turnaround point and back to start line.

Your Score:

This workout will be for total time.


Thursday 11.12.2020 @5:30 pm


tosh

3 rounds

200m, (Goal is <1:00 to 1:15 each run)

400m, (Goal is <2:00 to 2:30 each run)

600m (Goal is <3:00 to 3:30 each run)

(rest as long as it takes to run the distance)

Workout Detail:

Focus on a moderate to fast pace for this workout. Your pace will be dictated by feel and how athlete responds to each rest period.

Purpose:

This is a Lactate Threshold workout. Higher volume workouts with longer distance intervals at higher intensities with less rest between reps and/or sets.

Hints:

Track your rest periods and hit the same paces for each round.

Run Course and Pace:

Run to each designated turnaround point and back to start line.

Your Score:

This workout will be for total time. This will be a benchmark workout.

 

 

WODS for the Week of 11.1.2020

The MG 5K Hero Run will be taking place, Saturday, November 7th in Nixa, MO. This is a great cause for our community to get behind and support to directly impact local active military families’ lives. If you’d like to participate next weekend, you can sign up using the website link below, and be sure to mark that you’re going on the Facebook event! Love you all!! 💪🏽
Date: Saturday, November 7, 2020
Time: 7:30am – 1:00pm
Location: 701 N Taylor Way, Nixa, MO 65714

Monday 11.2.2020 @5:30 pm


scrunchy again

Round One:

600m, rest 60 seconds

500m, rest 50 seconds;

400m, rest 40 seconds;

300m. Done. Go into your 3:00 minute rest.

Then, reset and run opposite scheme.

Round 2:

300m, rest :30 seconds

400m, rest 40 seconds

500m, rest 50 seconds

600m. Done.

Workout Detail:

The goal is to hit your moderate pace on each interval. The rest period is limited between each interval.

Purpose:

This is a higher volume workout with longer distance intervals at varying intensities with less rest between intervals.

Hints:

Stay within your moderate paces. Keep the focus on the time frames.

Run Course and Pace:

Run to each designated turnaround point and back to start line.

600 meter interval range from 2:30 to 3:30.

500 meter interval within 2:00 to 3:00

400 meter interval within 1:30 to 2:30

300 meter interval within 1:00 to 2:00

Your Score:

The workout will have two separate scores. You will score each round separately.

Methodology:   Lactate Threshold    Total Distance:      3600 meters= 2.2 miles

Thursday 11.5.2020 @5:30 pm


bombolini II

Five Sets:

500 Meters Fast, 200 meter recovery jog, 200 meter walk. Your rest time is the recovery walk/jogs.

Workout Details:

This is all about running the 500 meters for a fast pace each round. The recovery will be the jog and walks. There is no timed rest.

Purpose:

Lower volume workout with shorter distance at higher intensity.

Hints:

Main focus should be the push on the 500 meter interval. Push through and get to the recovery jog and walks. Then hit your 500 meters with intensity.

Your Pace:

The 500 meter pace should be based on a eight minute mile pace. If your under a eight minute mile then your paces should fall under 2:30 or faster.  If your above a eight minute mile then your paces should fall in between 2:30 to 3:00.

Your Score:

The wod is for total time.

Methodology:   V02   
Total Distance: 2500 meters (runs only) = 1.55 miles

WODS for the Week of 10.25.20

ENDURANCE ATHLETE SPOTLIGHT

DEBBIE GADDIS

(Pictured on the right with blue stocking cap below)

Congrats to Debbie Gaddis for completing her first 10k run this past weekend at the Habitat Home Run.  She completed the run at 59:51 minutes and placed third in her age group. Her overall pace was 9:39 per mile, which is a great pace for the distance.

Debbie runs out back and is often asking me questions about our programming and workouts. She has made great strides and confidence in her running acumen and efforts. She always provides me updates on her runs and every week she gets stronger and faster in her runs.

Our community is extremely grateful to have athletes like Debbie who keeps moving and never quits no matter what workout or distance is in front of her that day. Debbie you have accomplished so much, and you are going to keep improving every day.


WODS for the Week of 10.26.2020


Monday 10.27.2020 @5:30 pm


bam bam

Part 1:  2x (300m FASTno rest, 200m SPRINT)

You will rest 3:00 minutes between 500m efforts.

After your last 500 meter run you will recover 5:00,

Then.

Part 2:  8 x 200 <:60 seconds rest 1:00 between runs. The goal is to hit each run under :60 seconds.  If your hitting under :60 seconds your hitting a 8:00 Mile PR pace.

Details:

This workout is a V02 Max. Lower volume with shorter distance intervals at high intensity.

Purpose:

Train your recovery rate and hit high intensity intervals.

Hints:

Your 300 meter run will be at a Mile PR Pace or faster. The 200 meter should be as fast as you can maintain. This is essentially a 500 meter sprint each interval.

Run Course:

We will utilize Assault Runners for this workout or outside, dependent on weather.

Your Score:

You will score each 500 meter separately and you will also score the the total time for the 8×200 meter runs. You will not count the rest in your overall time.

Methodology:

V02

Total Meters:

2600 meters.


Thursday 10.30.2020 @5:30 pm


temptress

100m at moderate pace (<:30 seconds); rest 1:00; 1 x 1000m at easy pace; 100 m walk; then finish with 100 m at moderate pace (<:30 seconds)

Rest 2:00

200m at moderate pace (<:60 seconds); rest 1:00; 800m at easy pace; 100 m walk; then finish round with 200 m at moderate pace (<:60 seconds)

Rest 2:00

300m at moderate pace (<:90 seconds); rest 1:00; 600m at easy pace; 100 m walk, then finish round with 300 m at moderate pace (<:90 seconds)

Rest 2:00

400 at moderate pace (<:2:00); rest 1:00; 400 m at easy pace; 100 m walk, then finish round with 400 m at moderate pace (<:2:00)

Done.

Details:

This workout is a Aerobic Threshold workout. Steady workout at moderate intensity. This workout is programmed to tempt you to push your opening intervals too fast! However, the focus in this workout is the consistency of your moderate paced interval.

Purpose:

Develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance with longer interval times and runs.

Hints:

Focus on hitting the paces on the moderate runs below the time caps. Easy runs are at your pace.

Run Course:

We will utilize Assault Runners for this workout or outside, dependent on weather.

Your Score:

Total Time.

Methodology:

Aerobic Threshold

Total Meters:

4800 meters

 

 

 

 

WODS for the Week of 10.18.2020

FALL SCHEDULE and PROGRAMMING

During this time of the year we have obstacles including weather, equipment availability, time change, etc.  We will strive to be outside as much as possible, but be prepared for changes in programming and/or being inside at times as we mitigate through the fall and ultimately winter weather.


WEEK 6 CYCLE


We have completed five weeks of a twelve week cycle, and pushing through to finish out fall season with a strong finish at the halfway mark. So far we have brought you varying aerobic capacities in our first five weeks.

This week we have some challenging programming and look to bring the thresholds with aerobic training and lactate thresholds.


WORKOUTS for the WEEK of 10.18.20


Monday 10.19.20@5:30 pm


flood warning

This workout will be based on a 21/15/9 scheme.

21 Interval 

Each athlete will start with a 100 meter sand bag run (50/35)

Then complete the following sequence of runs x4

400 meter run

100 meter sandbag run

Total Meters = 2100

Rest 2:00

15 Interval 

Then complete the following sequence of runs x3

300 meter run

200 meter sandbag run (50/35)

Total Meters = 1500

Rest 2:00

9 Interval 

600 meter run

300 meter sandbag run (50/35)

Total Meters = 900

Done.

Details:

This workout is aerobic threshold and you will maintain a steady pace at moderate intensity.

Purpose:

Train and develop fuel efficiency  (burn fat), muscular skeleton system, and aerobic endurance.

Hints:

Find a moderate pace and try to keep at least a run pace or jog pace on the sandbag runs. These will start to wear on your legs as the workout progresses.

Run Course:

We will utilize the southeast corner of the gym for this workout. Each athlete will stage there sandbag at door area and commence to each run point throughout the workout.

Your Score:

Total Time

Methodology:

Aerobic Endurance

Total Meters:

4500 meters


Thursday 10.22.20


norcal fiber

6×600 meter runs

300m at fast to moderate pace, 100m at mile PR pace, 200m at Max Effort.  After each interval there will be a 2:00 minute rest between.
But WAIT!!! You’re not done!!!
Load up the sleds for MORE muscle recruitment! Sled Loads M=4 x 45  F=2 x 45, 2 x 25
FINISH with 4 x 50m sled pushes.

Details:

This workout is lactate threshold with the runs and strength endurance with the sleds.

Purpose:

Train at higher threshold intensities with less rest between efforts. The sleds is a low volume workout with high intensity intervals to work and recruit fast twitch muscles.

Hints:

The 600 meter runs will go from moderate intensity to a fast intensity. Focus on recovery after your 200 meter max effort. This should be at a sustainable pace as fast as you can.

Sleds are just mental and work through the lactic buildup and keep moving.

Run Course:

We will run to the 1200 meter mark and back to start line. This will be performed on our normal run course.

Sled course will be at sled lanes. You will push 25 meters and push back 25 meters = 50 meters.

Even Intervals:

Run 300 meters (600 meter mark); Run 100 meters (800 meter mark); run 200 meters (1200 meter mark).

Odd Intervals:

Run 300 meters (back to 600 meter mark); Run 100 meters (400 meter mark); run 200 meters back to start line.

Your Score:

Total Time on the Running portion and sled portion for two separate scores.

Methodology:

Aerobic Endurance

Strength Endurance

Total Meters:

3200 meters running.

200 meters sled pushes.

 

 

 

WODS for the Week of 10.11.20

Your workouts got you down and out?

Greg and Rodmy after a little bike ride.

You sucking wind after a workout? Do you need a boost to increase your aerobic capacity?  If you do, come check us out on Monday/Thursday night @5:30 pm.


WODS for the Week of 10.11.2020


Monday 10.12.2020 @5:30 pm


aller

Two Rounds:

The pacing for all runs will be within your Mile PR pace or faster.

200m, rest 30 sec;

200m, rest 30 sec; 1

100m, rest 15 sec;

100m, rest 15 sec;

200m.

Rest 4:00

Repeat sequence again.

Recover with a 800 meter walk/jog after class completes the workout.

Details:

This is a Speed Endurance based workout with intense interval work, but a full recovery between rounds. Low Volume with interval distances less than :60 seconds.

Purpose:

To train high intensity and recruit fast twitch fibers and force them to develop endurance.

Hints:

This is a low volume workout with intense intervals and less rest B/T intervals. We will be adding a challenge with a slight hill run on some intervals.

Run Course:

We will be running in front of the gym this week.  The course will be marked for the class.  You will run to 100/200 meter mark, rest and run back to start point. You will perform the last 200 meter run and walk back to start point. Your rest time starts after your last 200 meter run.

Your Score:

Score each round separately for two scores.

Methodology: Speed Endurance

Total Meters: 1600 meters.


Thursday 10.15.2020 @5:30 pm


HERO WOD THURSDAY


Army Cpl. Patrick D. Tillman died April 22, 2004 serving Operation Enduring Freedom.  Cpl. Tillman, 27, of Chandler, AZ, assigned to 2nd Battalion, 75th Ranger Regiment, Fort Lewis, WA; Tillman was killed April 22 when his patrol vehicle came under attack near Spera, Afghanistan.

Patrick Tillman left the Arizona Cardinals of the NFL to serve in the Army in 2002.  He joined the Army Rangers and served several tours in combat before he was killed in the mountains of Afghanistan by friendly fire.


This will be a tough and demanding workout. Please see below for workout options this week.

RX as prescribed above for each individual athlete. 

RX Partner Version: 

Seven Rounds.

7 Partner Deadlifts (315/205) or partition reps as needed between athletes.

200 meter sprint. One athlete will run while the other rests, then switch.

15 Synchro Pull Ups or Partition reps as needed between athletes.

Rest :45 seconds between rounds.

Scaled Version for individual or partners. 

Seven Rounds:

7 Deadlifts (Weight TBD by each athlete)

200 meter run. (One runs, one rests, then switch)

15 Jumping Pull Ups. (Partition as needed if performed with partner)

Rest :45 seconds between rounds.

 

WODS for the Week of 10.4.2020

Fall Weather is the perfect time to Run!

As the temps begin to fall and the weather is turning over to fall, be sure to dress appropriately and be prepared for any type of weather. The next few weeks are ideal for running outside. Come join us.


WORKOUT FOCUS and THRESHOLDS

We will be dedicated to bringing the different capacities of workouts to our athletes. The goal is to train in the varying capacities to increase your overall aerobic capacity.  See below thresholds and rationale.

IMG_0225


WODS for the Week of 10.4.2020


Monday October 5th @5:30 pm


CL

Five Rounds

Run 150 meter at FAST pace.

Walk 100 meters.

Rest :15 seconds.

Run 150 meters at FASTER pace.

Rest 2:00 minutes between rounds.

After last round, recover for five minutes.

Then,

Ten Minute EMOM

12/9 Assault Bike Calories.

Details:

This is a V02 based workout. Lower volume at high intensity.  The Assault Bike is based on a V02/Strength Endurance. Low volume and high intensity.

Purpose:

We are testing your recovery rates and attempting to meet or beat your previous 150 meter time on the back half of your round. The assault bike will test your recovery ability to hit the calories each minute and develop your aerobic capacity.

Hints:

Focus on the 150 meter paces each round. It’s only five rounds and there is good recovery in between runs.

Run Course:

Run to 150 mark (300m turnaround). Walk to 400m turnaround and back to 150 mark. Rest :15 seconds.  Run back to start line. Rest 2:00 minutes.

Your Score:

You will score each round separately for five separate scores. Your goal each round is to have your second 150 meter run faster than your previous 150 meter run.

Methodology: V02 Max.

Total Meters: 1500 meters.


Thursday 10.8.2020


i wanna go fast again

Two Rounds.

400 meter run Fast.

Rest 2:00

400 meter run Fast.

Rest 2:00

400 meter run Fast.

Rest 2:00

400 meter run Fast pace.

Rest 4:00 minutes between rounds.

Details:

This is a V02 based workout. Lower volume at high intensity.

Purpose:

We are testing your recovery rate and see if your holding your paces on each 400 meter run.

Hints:

Focus on your 200 meter splits each interval. This will help determine if your on pace or not. If you are, then hold steady. If your behind the pace, then increase your intensity and speed.

Run Course:

We will use the mile run course for this workout. After completion of the first mile. Then reverse the course and run opposite way on second Mile Run.

Your Score:

This workout will be for total time.

Methodology: V02 Max.

Total Meters: 3200 meters.

 

 

WODS for the Week of 9.27.2020

NEVER QUIT!

 

Hard work and efforts will lead to great things and accomplishments.

Lead with your heart not your desires.

Be an example of kindness, hard work, and humility.

Trust your faith and not yourself.

I am not perfect and I will make mistakes.

When we want to quit, we must say to ourselves,

Never Quit

Keep Moving

Never Give Up


WODS for the Week


Monday 9.28.2020


easy always gets fast

4 x 200 at moderate pace, with 200m easy jog following each interval

Rest 2 min

4 x 300 at moderate pace, with 100m walk following each interval

Rest 2 min

4 x 400 at moderate pace, with :60 sec rest between intervals

Details:

MODERATE: This is slower than your mile PR pace.

Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.

It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

Purpose:

The focus on the workout is to maintain your moderate pace and on all of the intervals.  This isn’t a sprint effort, but working on your moderate paces. Focus on one of the three variables in this workout.  Which one will you strive for?

  • Intensity?
  • Volume?
  • Recovery?

Hints:

Just stay steady and constant with the moderate pace and focus on one variable this week (Intensity, Volume, or Recovery)

Your Score:

The WOD is for total time.

Methodology: Aerobic Threshold -Steady workouts at moderate intensity.

Total Meters: 4800 meters=2.983


Thursday 10.1.2020


unknown ending

Part 1:  3 x 1600 with 2:00 rest between intervals

Part 2:  8 x 100m sprints with :30 rest between efforts

Details:

The opening pace should feel comfortable, particularly on your first mile run. This workout has very little rest between intervals. The 100m efforts are controlled sprints. The rest time is short. They will be quite challenging, as you’ll already have 4800m on your feet by the time you get to these high intensity intervals.

Scaling:  Scale the distances and/or intervals as needed

Purpose:

Focus on a slow pace on your first mile and increase the pace as you go along. The sprints are designed to test your lactic threshold on your legs.

Hints:

You should aim to run the 1 mile distances 60-70 seconds slower than your mile PR time. Again, the 100m efforts are controlled sprints.

Your Score:

Score your mile times separately (three scores), then score a total WOD time for your 100m sprints, including rest time.

Methodology: Lactate Threshold – Higher Volume with longer distances with less rest between runs.

Total Meters: 5600 meters

 

 

 

WODS for the Week of 9.20.2020

Heart of America Competition

 

All the hard work and effort goes into this week. Trust your training, relax, and have fun. We pray for the safety and overall health of everyone in attendance this week.

Keep Moving

Never Quit

Never Give Up


WODS for the Week of 9.20.2020


Monday 9.21.2020 @5:30 pm


pyramid

4 x 100, 2 x 200, 1 x 400 (max effort), 2 x 200, 4 x 100

Rest as needed between efforts.

Details:

Gradually build your tempo during the 100s to 95% perceived exertion. Your first 200 should be slightly slower than your second. Aim for a range of 4-5 seconds for the second effort. By the time you approach the 400m max effort–you should be readied up to tackle this one with explosive speed. We are hoping to see some 400m PRs today!!! You will have to really push past what you think you’re capable of, particularly on the last leg of that 400. Reverse the tempo progression for the remaining 200s and 100s. This is your cool-down “reward.”. 🙂

Purpose:

We’re really gonna put you to the test this week–with a low volume workout, executed at extremely high intensity. This is “speed work,” used to recruit fast twitch muscle fibers, and to develop their ability to come through when you need them; particularly as you approach that finish line! This type of workout requires full recovery between reps/sets. Good luck!!!

Hints:

Good Warm Up and Stretching are key. Start out slow and then bulid up momentum towards your 400 m run. Rest as needed, but no too long. Focus on keeping rest no longer than three minutes between intervals. The early rounds keep moving. After the 400 meter run, use the interval work as a cool down.

Score:

The only score for this weeks workout will be the 400 meter run. Try to establish a benchmark time this week.


Thursday 9.24.2020


bridge

There will be a twenty minute time cap. You will attempt in achieving the max amount of bridge repeats within the time cap.

Details:

You will run up and over and back on a continuous run for twenty minutes.

Focus:

Focus on your form up the hills and hit the hills with some intensity. Use the downhill portion as a recovery at times and focus on running in a controlled manner down hill.

Hints:

Have a goal in mind at every five minute mark.  Keep striving to hit these goals every five minute increment.

Score:

The total number of bridge repeats within time cap.

 

 

 

 

Keep Moving!