Giving the Gift of Fitness

Riane and Kelley

THINGS TO KNOW

ADOPT-A-FAMILY!!!

We still have slots available to help out the Three  Families that we adopted for Christmas!

Please help us help these families!!!

1. The first family has two kids, Dad works and mom has Lupus and no insurance.

2. The oldest son is autistic and they have a baby girl as well. Mom works and Dad was laid off.

3. Three boys, Mom was laid off and Dad was laid off, but works part-time to help make ends meet.

SIGN UP NOW!

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GIVE THE GIFT OF FITNESS THIS YEAR!!!!

We have $100 Gift Cards that are good for Elements, CrossFit, Couch 2 CrossFit, SOAR Fitness and CrossFit 2222

If you refer 3 people and they sign up, YOU receive a FREE BRONZE Membership!

See the Flyers or your Coach for FULL DETAILS

dynamic movement

Group warm up 

Skill. 

3 rounds for quality

30 second Handstand holds

10 alternating Turkish get ups

Strength

Clean lift off (3 seconds)

Clean pull

 Clean

1 rep at each position.

3-3-3-3

Wod  

Set a clock for 12 minutes with a 135/95 barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat clean.

3 minutes of push jerks

Mad mobi.

Hamstring up n over.

Pigeon.

Corner stretch

Lat stretch band

Bully

 Press ups.

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