WORKOUT of the DAY
- 1. Block (lanuch) Clean Pull + High Pull + HPC: 10x 1+1+1
- 2. Rack Power Shrugs: 4x6
- 2a. Jammer Row: 4x5
- 3. DB Row: 3x4/side (t: 1-2-3)
- 3a. DB Speed Row: 3x6/side
30 minute Ladder
- 1,2,3,4….Strict Pull-ups (Fat Bar)
- 2,4,6,8….Swings Rx 108/70
- 3,6,9,12…..Calorie Sprint Assault Bike
- (30 second rest between exercise)
5 Rounds for Time
- 400m Run
- 30 Box Jumps Rx 24"/20"
- 30 Wall Balls Rx 20/14
10 minutes for Quality
2, 4, 6, 8…..
- Alternating V-ups
- Alternating V-tucks
- Flutter kicks
- Mountain Climbers
Take a look around our Thanksgiving schedule for next week.
Normal classes will be held on Monday through Wednesday. The gym will be closed on Thursday so that our members and coaches can spend time with family and friends.
Friday we will have one class at 1230pm.
Saturday, November 24th at 9am will be our monthly community workout. Bring your family, friends, neighbors to join you in a workout at 9am. For new guests please arrive 10-15 minutes early to fill out a waiver.
posted on 11/15/2018