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FRIDAY 171201

Warm-up: Individual… Row or Bike Crossover Symmetry Pigeon Stretch Group…. 200m Jog 15 Waiters Bows 10 Jumping spiders (pausing) 30-45 sec handstand hold 10 Squats 10 Push ups Review Thruster   Strength and Skill: From the rack build to a heavy Thruster 1RM for the…

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THURSDAY 171130

Warm-up: Individual… Bike 2 Minutes Crossover Symmetry Calf Stretch on rig post Group…. 200m Jog High Knees down Butt Kickers back Karaoke Down and Back Broad Jumps Down Samson Lunges Back Discuss jumping technique   Strength and Skill: Take 12 minutes to establish a max…

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WEDNESDAY 171129

Warm-up: Individual… Row 5oom Crossover Symmetry 15 Dislocates Group… 15 Leg Swings 15 Waiter Bows 10 Trunk Twists 200m Jog 5 In place Inch Worm Push ups 10 squats Review Movements and setup the workout   ***As a group perform 10% of the prescribed workout…

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Looking to live longer? Buy a dog!

Though it might go without saying that dogs force people to stay fitter than the general population by tricking them into going on daily walks, a new study from Sweden published in Journal Scientific Report suggests dogs’ health benefits to humans extend well beyond a…

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TUESDAY 171128

Warm-up: Individual… Skip Rope 2 minutes Crossover Symmetry LAX to PEcs Group… Bear Crawl Down Backward Bear Crawl Back 15 Dislocates 10 Push ups Review Bench and Warm up   Strength and Skill: Five or Six sets of: Bench Press @ 2 sec descend Rest…

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MONDAY 171127

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… High Knees Down Butt Kickers Back Karaoke down and back 15 Leg Swings 10 Spider mans 10 Squats Review and get moving   Strength and Skill: Five sets of: Back Squat x…

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SATURDAY 171125

Warm-up: Individual… Row or Bike 2 minutes 15 Hollow Rocks Pigeon Stretch Group… 200m jog 15 Leg Swings 10 Jumping Spiders Cobra Pose Downward Dog 5 Burpees 10 Squats Review movements   Fitness: AMRAP 25: Teams of 3: 600 Meter Run (200m per athlete) 60/45…

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THURSDAY 171123

Box News: – Thanksgiving Thursday:  Open gym only 8:30-10am (there will be a running clock, grab a friend and share equipment to keep things moving smoothly….enjoy earning your turkey while honoring a her0!) – Black Friday- Gym is closed BUT we will meet at Central…

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WEDNESDAY 171122

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry 10 Scorpions Group… 15 Dislocates 10 Trunk twists LAX to Pecs/Traps Crab Walk Down High Knees back Review Bench Press setup   Strength and Skill: Bench Press Set 1 – 5 reps @ 80% of 1-RM…

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TUESDAY 171121

Warm-up: Individual… Row or Bike 2 minutes Crossover Symmetry 15 Hollow Rocks Group… Bear Crawl Down Samson Lunges Back 15 Dislocates 10 Good Mornings 5 Hollow to Arch rollovers 10 Yoga Push ups Review the Kip movement as a group   Strength and Skill: Take…

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