Throw Back Thursday….

 

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

 

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

 

Thursday, November 9, 2017
 
Warm up
KETTLE BELL WARM UP
Kb warm up 
5 rounds of 
Each arm 
5 KB Snatch
5 KB clean & jerks 
5 KB Goblet Squats
 
Strength
DEADLIFT 5X3
3-3-3-3-3 by feel
 
wod
RUN & C2B
3 rounds for Time
400m Run
15 Chest to Bar Pull ups
 
Madmobi
 Pigeon Stretch
Press ups
Trigger Point glutes
Shoulder bully
Keg Stretch

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