Saturday, November 12, 2017

Friday, November 10, 2017
November 9, 2017
Monday, November 13, 2017
November 12, 2017

Saturday, November 12, 2017

Announcements:
Swing Dance Class #2 ~ November 20th ~ 7:30 PM
Jess Conway will be back!

Reminders:
Thanksgiving Day “Filthy Fifty” – 11/23 ~ 8:30 Warm-up/9:00 Start!

Christmas Party ~ December 16th ~ Pot Luck + Gift Exchange!
******************************************************************
HAPPY VETERANS DAY! WE THANK YOU FOR YOUR SERVICE!
PLEASE RECOGNIZE ANY 
VETERANS ATTENDING YOUR CLASS TODAY!


Warm-up:
20 dynamic calf stretches
Run 200 meters
20 dynamic calf stretches
20 meters of walking lunge steps
10 goblet squats
10 sit-ups
10 hip extensions

Piriformis stretch
Dynamic supine scorpion

Skill:
The Ring Dip… set up rings for you and your partner to share

WOD:
Partner AMRAP with 200 Meter Run!
Complete as many rounds as possible in 25 minutes of…
10 Ring Dips
15 Goblet Squats 25/35# Kettlebell
20 Hip Extensions
25 Walking Lunge Steps
30 Weighted Sit-ups 25/35# Dumbbell

Partner 1 begins with the Ring Dips
Partner 2 Runs 200 meters
When P2 returns P1 runs and P2 picks up where P1 left off…

Recovery/Stretching:
Cobra to Child’s Pose x 3
Death Stretch 2 x each leg
Foam Roll

 

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