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Saturday, December 30, 2017
This weekend’s Holiday Schedule: Saturday: 9 am Community Workout, 10:30 am Member Metcon Sunday: Closed Monday: Closed to observe New Year’s Day Be advised, starting Saturday, January 6, 2018 our Saturday schedule will change. We are introducing two new classes in addition to our Metcon. Power Yoga is a 60 minute class which emphasizes strength and […]
Read MoreFriday, December 29, 2017
Lift 8N Deadlift – 3 x 8 @ 60% Supplemental Lifts – post class Bench Press – 3 x 8 @ 60% Good Mornings – 3 x 10 RTF 4 Chin-ups – 3 x 10 Reverse Crunch – 3 x 15 Metcon Elite 9 – 12 – 15 – 12 – 9 Overhead […]
Read MoreThursday, December 28, 2017
Lift 8N Overhead Press – 3 x 8 @ 60% of 1RM Supplemental – Post Class DB Straight One-Legged Deadlifts 3 x 10 DB Floor Press – 3 x 10 DB One-Arm Rows 3 x 10 Supermans 3 x 15 SS with Weighted Butterfly Sit-ups 3 x 15 Barbell Work 3 Position Power […]
Read MoreWednesday, December 27, 2017
Skill Work Kipping Pull-ups Skill Challenge 3 rounds of 3 minute EMOM Minute 1 – 5 Strict Pull-ups Minute 2 – 5 Chest-to-Bar Pull-ups Minute 3 – 5 Butterfly Kips Metcon Elite EMOM for 21 minutes Minute 1 – 8 Wall Balls Shots 30 / 20 Minute 2 – 8 Box Jumps 30” […]
Read MoreTuesday, December 26, 2017
Lift 8N Front Squat – 3 x 10 @ 60% of 1RM Front Squat PR Supplemental Lift (post class) Overhead Press – 3 x 8 @ 60% Romainan Deadlifts – 3 x 10 RTF 4 Bentover Rows – 3 x 10 RTF 4 Hanging Leg Raises – 3 x 10 SS :45 low plank […]
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