Be Thankful for RINGS, BARS and BOXES!

 

 

 

 

 

 

 

 

 

 

 

 

GOAL SETTING SEMINAR!!
Don’t wait until January to figure out your goals! Start NOW!
Let our coaches work with you to figure out your short term and long term goals and how to reach them!
SATURAY, Dec 3rd
10:30am (after open gym)
Bring a notebook and pen
Dynamic Warm up
Lunge stretch 6 each leg
Leg cradle 6 each leg
Hand walks (inch worms) 6
PVC shoulder circles 6
Press ups 6
Group warm up
2x
skill
strict ring dips
5-5-5-5
WOD
from the floor
1 power clean
8 reps front squat
15 box jumps
rest 3 min between sets   Record total weight used + time.  You may change weight between sets.
4 sets
MAD MOBI
Calf roll/stick
Calf stretch
Knee on the wall
Thoracic ext.

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