• 12/03/2013

    Great job Tuesday on Deadlifts! Can’t wait to see everyone’s new 1RM’s in the next few weeks.  We also have baseline re-tests coming up next week as well. Just a heads up there will be no Yoga on Wednesday night.

    Also going to be running a special for friends and family if you’d like to buy that special someone the perfect Christmas gift we will be offering $75 1 month gift memberships for our members only to give as presents for Christmas. See coach John for details.
    gift we will be offering $75 1 month gift memberships for our members only to give as presents for Christmas. See coach John for details.

    Warm-up
    Lower #1
    Pick 1:
    Row 500/ Run 400 / Jump Rope 3 Min.

    15 x Leg swings ea. direction ea. leg
    15 x Groiners
    15 x Mt. Climbers
    15 x Good Mornings
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Lunge Steps

    Mobility
    Front Rack

    Strength
    Warm up to 75%
    5 @ 75%
    3 @ 85%
    1 or more @ 95%
    Front Squat (5-3-1)

    WOD
    Metcon (Time)
    4 Rds

    4 x Hang Power Cleans 135/95
    6 x Front Squats 135/95
    8 x Knee tuck jumps
    10 x Ring Dips

     

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