HOLIDAY SCHEDULE – MONDAY, FEB. 15

>> presidents day schedule

Due to the state and federal holiday of Presidents Day on Monday, Feb. 15, we will observe a condensed class schedule with TWO classes only:

8:30 a.m. and 5 p.m.

Please mark your calendars and have a happy and safe weekend!

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02 2016

Friday, Feb. 12, 2016

FullSizeRender(31)“Choose joy.”

021216 WOD

A. Three rounds of the following:

0:30 row

0:30 rest

0:30 hollow hold

0:30 rest

0:30 arch hold

0:30 rest

B. Good mornings

3 x 10

Subset: 3 x 12 glute hip bridges with two-second pause at top

C. For time:

15-12-9

Power snatches (135/95)

Ring dips

Then, one-time: 400-meter run

>> On-Ramp

15-12-9

Hang power snatches

Parallette dips

Then, one-time: 200-meter run

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02 2016

Thursday, Feb. 11, 2016

IMG_4813

021116 WOD

A. 400 meter run

Two rounds:

1:00 front plank

0:45 left plank

0:45 right plank

0:30 hollow hold

B. EMOM 20:00

Min 1: 100-meter run

Min 2: 15 wall balls (20/14)

Min 3: 40 double-unders

Min 4: 10 supine ring rows

C. Mobility

Glute smash with lacrosse ball (2:00/side)

Forearm smash with barbell (2:00/side)

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02 2016