2012? come get some!

 

Thanks to everyone who made our 2011 an AWESOME year! Look for some bigger and more amazing challenges, competitions and programming to come your way in 2012!

 

Reminders – NO OPEN GYM on Saturday at the 609 Box. It is the finals of our Holly Jolly III Challenge!

Warmup

Dynamic
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Testing

15 minutes to get max deadlift
Must lower the weight for the lift to count. No Dropping

1 k row TT
2 attempts

MAD MOBI
Press ups
Knee on the wall
Pigeon
Roll quads

 

 

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