Monday, Febuary 11, 2019 - Train8nine
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Monday, Febuary 11, 2019

Congratulations to everyone that got drafted on Friday night.  Team Black, Teal, Silver, and White now have a complete roster.

For those of you that would still like to join in on the fun, you’re in luck.   You may still register for the supplemental draft.  Ask your coaches how.

Save-the-Date for our 1st Annual Kickballoff Classic!
Sunday, February 17 @ 10:30


DRAFT PICTURES ARE LIVE!  

We’ve created a gallery on FACEBOOK for 8N Draft pics.  Follow this link.  You may download and post, but we ask that you tag @train8nine.  We are still working on the last batch.


Lift 8N

5 x 5 Back Squat
*work up to a 5 rep max
*beginner: Moderate set of 5 with perfect technique

3 x 10-15 Supine Rower Ham Curls 

Fitness 
4 x 10 Back Squat RTF 2
3 x 10-15 Supine Rower Ham Curls 

Metcon

Every minute on the minute for 10 minutes

ODD Minutes: 10 Deadlifts
EVEN Minutes: 10/11/12/13/14 Bar Facing Burpees

Fitness: Odd: 15 KB DL / 15 Push-less Burpees
Scaled: 135 / 95
Rx: 185 / 125
Elite: 255 / 175

 

Finisher

100 Floor or Elevated Glute Bridges

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