Farewell Allen, Welcome Grads! Mon, Dec 13

Today will be Allen’s last morning with us and we are all so sad to see him go! It has been truly wonderful to have the great coaching and the friendship as well! Allen, you are a gem! We will welcome you back anytime!

We have five new basics grads ready to join the group classes.  This is a remarkable bunch! They all looked as though they have been oly lifting for months. Great job everyone! And welcome to the box! From left: Coach Christie, Danielle, Alecia, Malcolm, Kawika, Coach Kaye and Dmitri.

Warm up: “Allen’s Special”
Bear crawls, broad jumps and burpees!

WOD: “Allen’s 7’s”
7 rounds for time:
7 SDHP (95/65)
7 Power cleans
7 Push Press

Using the same bar the goal is to go from one movement to the next without putting the bar down.  If you need to stop and rest, try to do so between rounds.  Yes, you can thank Allen for this one!