Friday, July 12, 2019

Thursday, July 11, 2019
July 10, 2019
Saturday, July 13, 2019
July 12, 2019

Friday, July 12, 2019

Announcements!

Rowing Clinic with Coach Stacey tonight @ 6:30 PM!
The class is currently full… PLEASE put your name on the waiting list in RhinoFit in case someone cancels (you will be notified by text or email). Also, this will let us know who is interested and we will work to set up another class for you! 

Waterpalooza – Next Friday, July 19 @ 6:30 PM!

NEW!!!
Next Saturday, the 20th, we will be celebrating/supporting our members Mel and Rick Hoch who are expecting their baby first baby next month!
We will be hosting a “DIAPER WOD” at 9:00 AM! This will be a “Baby Themed” workout in place of our regular 9:00 class. Feel free to bring some diapers (Pampers preferred), other baby items to share with the soon-to-be parents, or just showing up to support them would be awesome! Sign up in RhinoFit!
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Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%
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“Hello Dumbbell My Old Friend”
AMRAP for 10 Minutes:
10 Dumbbell Front Squat (50/35)
10 Dumbbell Floor Press (Same DB)
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Core
2 Rounds not for Time:
25 Overhead Plate Sit-Ups (25 all)
25 Flutter Kicks with Plate extended away from body
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Videos…prepare to be awesome!
Back Squat
Dumbbell Front Squat
Dumbbell Floor Press

 

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