Punk Rock Farewell

 

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REMINDERS

Tonight is the

3 Key Principles to Fitness Success

at the Box

7:30pm

This a potluck so you don’t miss dinner while you are learning how to take your fitness success to the next level.

Taught by Owner and Head Coach  BiggDave and by Coach Nikki

THURSDAY NIGHT

6:30pm class at the box

Punk Rock Farewell to Coach Johnny O

Be prepared for a wod and then to Pluckers for wings.

6:45pm class at the clinic is CANCELLED!

Saturday

9:30am – Open Gym

10:30am – Competitor  Wods

Sunday

10:30am – Skillz & Sprintz

6:00pm – ReFlex

Dynamic warm up

Group warm up

6 count burpees

50 Froglegs

Skill/strength

Clean lift off (3sec)
Clean pull
Clean.
3-3-3-3-3

Then
15 -15-15. Unbroken rest as needed between

Wod
3 rounds for time of
35 hand release push ups
35 sit ups
35 kb swings 1.5/1

MAD MOBI
pigeon
Corner stretch
Press ups
Thoracic extension. Wall

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