We moved suites!

We moved from our current suite to Suite A at the other end of the center. Better space and we can drop weights and play music! It has been crazy trying to get everything moved and set back up, so be patient with us as we continue to make improvements!

OPEN GYM

Saturday – 9:30am with Coach Austen

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

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)

Strength/Skill
3 position cleans
3-3-3-3-3.  70-75%.

Then

Wod
In 15  minutes

Run 400 meters
10 squat clean and jerks 135/95

Mad mobi
Press ups
Pigeon
Knee on the wall
Calf stretch
Shoulder bully

 

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