Fran +

We hope you all had a very Merry Christmas!

Now back to our regularly scheduled program!



9:30am- Open gym

10:30 – Competitor’s Open Gym


10:30am – Skillz & Sprintz – Open to anyone

6:00pm – Reflex

Dynamic movement prep

 Coach led group warm up

Plank pose. Accumulate 5 minutes

Deadlift protocol
3 half range deadlifts (floor to knee)
5 squat jumps (bw)


 3 rounds
Full range deadlifts
3-3-3-3.  By feel

Fran plus
Thrusters 95/65
Pull ups

Mad mobi
Roll quads w bb
Knee on the wall
Roll it band
Lat stretch band
Hamstring up n over

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