Get some on Friday!!

Super Weekend!!

1.  Happy Birthday!  Today is Matt’s bday and Happy Birthday Coach Carson!!  His birthday is tomorrow!

2. Tomorrow the fittest games are here in Austin, Tx.  Wade and Rochelle will be competing so come check em out!!
3. Open Gym tomorrow at 9:30am.   Go and get rocked!!
Friday’s Boom!

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

Group warm up

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

20 muscle ups
WoD Club Chipper
For Time

50 Toes to Bar

40 Box Jumps at 24″/20″

30 Bar Facing Burpees

20 Sumo Deadlift High Pulls (95,65)

10 Overhead Squats




Thoracic Extension

Knee on the wall

Lat band stretch

Calf Stretch



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