January at the Box….

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Dynamic warm up 
 
Group warm up 
 
Banded shoulder warm up 
50 heavy Russians 
 
Emom for 10 minutes 
Snatch lift off 3 sec floor to knee 
Snatch high  pull 
Snatch 
 
 
Wod 
27-21-15-9 reps for time of:
Row (calories)
Wall ball 20/14 
 
Mad mobi 
Shoulder bully 
Pigeon 
Hamstring up n over 
Knee on the wall
Press ups 

Good Luck Brooklin

Brook box jump

Wishing Brooklin  Smith 

GOOD LUCK

as she heads to Miami this weekend for Wodapalooza!

 

OTHER NEWS

Saturday

9:30am – Free Community Workout

 

Sunday

10:30 – 12:00

Muscle Up Seminar continues for Members

  • You can still attend even if you missed the first one!

 

Today’s Workout

 

 

2017 with a BANG!

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Must be January…..

 

We love seeing everyone at the gym and we are happy to have everyone back on track!

THINGS TO KNOW

Muscle-Up Progression Seminar

Free for Members

Sundays at 10:30am

January 8

January 15

January 22

Led by Coach Robertlee

REGISTER

 

TODAY’S WORKOUT

Dynamic movement prep
Group warm up

30 barbell rollouts.

Pistol progressions
5 minutes

Jerk dip +split jerks.
(2+1) 5 sets by feel

3 rounds for time of
8 wall walks
10 jerks (from the floor) 115/75
12 steps front rack lunges 115/75

Mad mobi
Keg stretch
Knee in the wall
Roll IT band
Pigeon
Hamstring up n over