October 19, 2012

Dirty Chelsea

Best wishes to our competitors at Oktober Obliteration! Hillary, Sam and Wladi – Kick some butt!


Saturday – Open Gym 9:30am

Sunday – Re-Flex at 9:00am

Drop In: $12

Monthly: $45

Gold Unlimited: Included

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

The original emom
Emom for 30 minutes.
5 pull ups
10 push-ups
15 squats

For beginners go every other minute

Samson stretch
Lat stretch band
Shoulder stretch band
Press ups.


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