Medball Clean & Wallball? Exactly.

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Leaving at all out on the Floor.

Wodapalooza

1st Place Men – Doug Kelley & 2nd Place Men – Steve Warmerdam

AWESOME WORK!!!

Reminder

Adopt-A-Family

Still needs a few more spots filled to make these kids Christmas wishes come true

15 year old boy – clothes
10 year old boy – remote control car, art stuff, zoomer dog
8 year old boy – remote control car, zoomer dog, scooter
6 year old boy – lego table, transformer bumblebee car, scooter
4 year old boy – scooter
9 year old girl – clothes size 9-10, roller skates size 5
7 year old girl – gloves/hat/scarf, games
4 year old boy – gloves/hat/scarf

TO SIGN UP

All presents must be wrapped, tagged and delivered to the box by Wednesday.

THIS WEEKEND!

Carson &  Austen will be competed at All Cities Open 2013!

Saturday

9:30am – Open Gym

NO Competitors Course

Sunday

11:30 – Skillz & Sprintz

6:00pm – ReFlex – get your stretchies on!

dynamic movement prep

Group warm up

Strength
50 heavy Russians

Skill
Clean pulls
2-2-2-2.

Full  Cleans
2-2-2-2-2

Unbroken
15-15 rest as needed between

Wod
Amrap in 15 minutes
Run 200
15 clean and wall ball
15 push ups

MAD Mobi
Shoulder bully
Lat stretch
Pigeon
Knee on the wall

 

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