INFO FOR THIS WEEKEND
Workout in the Park
Spice up your Friday workout with Coach Stacey
Bring Friends, Family or Co-workers and join Coach Matt for a fun Saturday Wod
HOPPER DECK COMPETITION
10:30am – Throw in $10, Pick a wod from the Hopper Deck and Winner Takes All!
Holly Jolly Team Challenge
Need a little help from your friends to lose weight during the holidays? This is the challenge for you!
Kick-off November 16th – Ends January 4th
dynamic movement prep
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
Shoulder internal/external rotation
Junk yard dawg
Burgener warm up.
10 med ball slams.
In 15 minutes
Build to a. 1 rm clean & jerk
Rest as needed
100 jack knife sit-ups. (20/14)
Standing quad stretch