This is not your average holiday workout. The Grinch Grinder is a test of grit, fitness, and holiday spirit. Gather your friends, throw on your best festive gear, and prepare for one of the most fun and challenging events of the year. Whether you're looking to compete, challenge yourself, or simply be part of an incredible community event, the Grinch Grinder is for you.

✅ Teams & Individual Divisions
✅ Festive Atmosphere
✅ Challenging Workouts
✅ Bragging Rights & Holiday Fun
✅ A Community Experience You'll Never Forget

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Hosted at Black Goat Fitness in Liberty Lake.

Divisions Individual

• Male Open
• Male Pro
• Female Open
• Female Pro

Doubles (2-Person Teams) EACH PERSON MUST REGISTER! 

• Open Doubles
• Pro Doubles
• Shared workload is allowed in Doubles divisions
• Same Sex and Mixed Sex Doubles Available

What's Included

Official event shirt

Professional event flow and FUN atmosphere

Bragging rights

Hosted at Black Goat Fitness in Liberty Lake.

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THE WORKOUT.
12 stations. 4 minutes on. 1 minute off.
Every wave starts on the Echo Bike and finishes on Wall Balls.
Your score is your total reps plus calories.

TEAMS share the reps at the station for the 4 min of work.

THE STATIONS
1. Echo Bike (calories)
2. Ski Erg (calories)
3. KB Swing (reps)
4. C2 Bike (calories)
5. V-Ups (reps)
6. Sled Push (every 30 ft length = 10 reps)
7. Rest
8. Row (calories)
9. Sandbag Lunge (reps)
10. Burpee (reps)
11. Wall Ball Sit-Up (reps)
12. Wall Ball (reps)

One rest station. Use it wisely.

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THE WEIGHTS
Ladies Open: 26 lb KB, 225 lb sled, 22 lb sandbag, 10 lb wall ball to 9 ft
Ladies Pro: 35 lb KB, 335 lb sled, 44 lb sandbag, 14 lb wall ball to 9 ft
Men Open: 35 lb KB, 335 lb sled, 44 lb sandbag, 14 lb wall ball to 10 ft
Men Pro: 53 lb KB, 445 lb sled, 66 lb sandbag, 20 lb wall ball to 10 ft

Sled weights include the sled.

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