Thursday 12.6.2018

Class Times: 5:30am, 9:00am, 4:00pm, 5:30pm    

Open Gym 8:00-9:00am

There will be a “Town Hall” meeting this Saturday morning at 10:00am, after the class. All members are invited to attend to hear about future gym plans.  

Our Holiday Party is Sunday, December 9th. This is a family-friendly potluck event, so please bring your favorite holiday dish or non-alcoholic beverage to share. No need to bring a gift this year, we have lots of games planned and there will be great prizes!

WARM UP
Row 300m
Dynamic Movements

MOBILITY
T-Spine
Posterior Chain
Hips/ Ankles
Shoulder

CONDITIONING
In 3 minutes complete-
20/15 Cals Row then,
Max Reps KB Swings 50/35#
*rest 1 minute
In 3 minutes complete-
20/15 Cals Row then,
Max Reps Hand Release Push Ups
*rest 1 minute
In 3 minutes complete-
20/15 Cals Row then,
Max Reps Air Squats
*rest 1 minute
In 3 minutes complete-
20/15 Cals Row then,
Max Reps Toes 2 Bar
*rest 1 minute
In 3 minutes complete-
20/15 Cals Row then,
Max Reps Burpees

ACCESSORY
L-Ball Mobility
Foam Roll