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 Park on Keith Bridge road (NOT central high school) at 2:30 for a field workout and some football.
– Saturday Classes back to normal: 8:00, 9:00 and 10:00am
Warm-up:
Individual….
Run or Bike
15 Dislocates
15 Leg Swings
10 Squats
10 Scorpions
5 Burpee Pullups
Warm up to working weights
Fitness:
Complete three rounds for time of:
30 reps Goblet Squats
15 Strict Pull-ups
Run 800 meters
Performance:
“Badger”
Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Mobility:
Mash Lats
LAX to Plantar Fascia
Roll Posterior
Mash Calves
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