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FRIDAY 170203

Warm-up:

Indvidual….

Assault Bike 2 minutes

Crossover Symmetry

15 Back Extensions on GHD

Group….

Bear Crawl Down

Cartwheels Back

5 Strict Pullups

8 Kipping Pullups

10 Strict Burpees

Performance and Fitness:

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2 sec descend
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 2 sec descend

Cash Out:

For time:
50 Calories of Assault Bike

 

Box Brief:

********Commitment Club:In January we challenged you all with the idea of the Commitment Club. If you registered for and attended 18 or more classes in the month you would be publicly recognized for your hard work and consistency. We had 29 people meet or exceed this goal and we wanted to take a minute to congratulate them!

Aaron Alvarez
Amanda Brons
Ashley Ikerd
Becca Lopez
Caroline Wible
Chris Wakefield
Chrissy Williams
Chris Forys
Eddie Kirkland
Eric Fleming
Erica White
Holly Hooks
Holly Amburgey
Jeff Helms
Jenny Bridwell
Jessica Skeels
John Dodd
Kaelin Farrington
Kate Sanders
Kevin Bouton
Kirk Wascom
Mark Howard
Patrick Kindregan
Randy Foy
Richard O’Neil
Shane Bridwell
Stephen Hopkins
Tanya Hart
Wesley Champion

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