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SATURDAY 181201

Warm-up: Individual.. Row or Bike Crossover Symmetry Group… Coaches Choice…   Fitness: Teams of 3 2 Rounds (30 Minute Cap): 250 Meter Row(Each) 100 KB Swings 250 Meter Row(Each) 100 Box Step overs 250 Meter Row(Each) 100 DB Thrusters     Performance: Teams of 3…

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FRIDAY 181130

Warm-up: Individual.. Foam Roll Row or Bike 2-3 minutes Group… Coaches Choice   Fitness and Performance: Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 50 Double…

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THURSDAY 181129

Warm-up: Individual… Row 500m Crossover Symmetry Group… Banded Lat/Shoulder Stretch 10 Hollow Rocks 10 Supermans 5 Strict Pullups Take 5 Minutes to review the kip and kipping swing going into practice time.     Skill Work: Take 10 minutes to work on Kipping Skills (Pull-ups,…

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WEDNESDAY 181128

Warm-up: Individual… Row or Bike Crossover Symmetry Couch Stretch Group… 200m Run Samson lunges Spiderman Crawl Back 15 Waiter Bows 10 Squats Kneeling Front rack stretch 10 Scorpions Empty barbell continuum. Review the layout of the workout and movements….   Weightlifting Wednesday:   With a…

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TUESDAY 181127

Announcements: -There is a Child Adoption “Angel Tree” at the gym to provide Christmas gifts for a child in need. -Men’s Golf Outing November 30th at 10am Chateau Elan (Please let Hunter know) -Christmas Party November 30th 37 Main at 7pm (must RSVP to save…

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MONDAY 181126

Announcements: -There is a Child Adoption “Angel Tree” at the gym to provide Christmas gifts for a child in need. -Men’s Golf Outing November 30th at 10am Chateau Elan (Please let Hunter know) -Christmas Party November 30th 37 Main at 7pm (must RSVP to save…

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SATURDAY 181124

Warm-up: Individual… Row or Bike 15 Banded Good Mornings Group… Coaches Choice Review the movements and get setup…   Fitness: In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Mountain Climbers 20 Kettlebell Swings…

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FRIDAY 181123

**Meet us at the gym at 12 noon….NOT at the park. Since it is so cold. Open Gym Fitness: Teams of 3 For Time: 90 Cal on the rower 12 Strict Pullup 40 Goblet Squats 90 Cal on the rower 18 Strict Pullups 60 Goblet…

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THURSDAY 181122

Announcements: -Thanksgiving Open Gym 9:30-10:30am -There is a Child Adoption “Angel Tree” at the gym to provide Christmas gifts for a child in need. -Black Friday workout at Central Park at Noon (weather pending) -Men’s Golf Outing November 30th at 10am Chateau Elan (Please let…

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WEDNESDAY 181121

Announcements: -There will be “NO” classes this Wednesday evening, but will have Open Gym from 3:30-5:15pm. -Black Friday workout at Central Park at 11am -Men’s Golf Outing November 30th at 10am Chateau Elan (Please let Hunter know) -Christmas Party November 30th 37 Main at 7pm…

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