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Blog Friday, 12.21.2018

Blog

Friday, 12.21.2018

  • by rbwrv
  • December 20, 2018

Friday 12.21.2018

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

Open Gym 8:00-9:00am, 5:00-5:30pm 

Our schedule next week will be reduced as follows. We hope you are able to spend time with friends and family this Holiday season and we thank you for allowing us to spend time with ours as well.
Saturday (Dec 22) – CLOSED – No Class
Sunday (Dec 23) – CLOSED – No Scheduled Open Gym
Monday (Dec 24) – One Class @ 9:00am
Tuesday (Dec 25) – CLOSED – Merry Christmas!!
Wednesday (Dec 26) – One Class @ 9:00am
Thursday & Friday (Dec 27 & 28)- Return to Normal Holiday hours

WARM UP
500m Row
Barbell Warm-Up

MOBILITY
Overhead
Hips
Ankles
Posterior Chain

STRENGTH
15 minutes to work to a heavy
Snatch

CONDITIONING
‘Naughty’
7min AMRAP-
7 Deadlifts 115/75#
7 Thrusters 115/75#
7 Burpees Over Bar

* Rest 3 minutes

‘Nice’
7min AMRAP-
7 Deadlifts 75/55#
7 Thrusters 75/55#
7 Burpees Over Bar

ACCESSORY
L-Ball Mobility
Foam Roll

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