Handstands

REMINDERS

Saturday – Open Gym 9:30am – Price of admission? A Donation!

PLEASE Bring a Donation to be shipped to the soldiers in Afghanistan!!

Items Needed: Baby Powder, Crew Socks, bubble gum, beef jerky,  protein bars, toothbrushes, toothpaste, nuts and seeds, sunflower seeds, deodorant, body wash, fun stuff!

10:45 – Re-Flex

Free to all Gold Members. Drop in’s are $12 (and worth it)

10:45 – Kettlebell Seminar

REGISTER or pay the Drop in

$20

Sunday

7am – Hero Wod

“Badger”

Please bring a donation!!

9am – ReFlex

6pm – ReFlex

4th of July – Closed

9:30am – Wod

 

Dynamic warm up
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)

Skill
Practice free handstands

Use spotters

Wod
21-18-15-12-9-6-3
Front squats (185/130)
Sit ups.

Mad mobi
lat band stretch
Roll quad w bb
Press ups
It band up and over

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