Monday, July 8, 2019

Saturday, July 6, 2019
July 5, 2019
Tuesday, July 9, 2019
July 8, 2019

Monday, July 8, 2019

Announcements!

Happy Birthday Craig!!!

Great Parade! Many Thanks to all who participated!

Rowing Clinic with Coach Stacey on Friday @ 6:30 PM!
The class is currently full... please put your name on the waiting list in RhinoFit in case someone cancels. Also, this will let us know who is interested and we will work to set up another class for you! 

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

The new monthly attendance calendar is up! July is here! Be sure to mark your days…
your goal should be to complete at least 12-16 workouts a month!

Welcome to week 5 of our Summer Series!
Our new 30-Day Challenge is a “Bottom-of-Squat-Hold”
Post your time today in the box provided in SugarWOD!
Squat Hold Video!

Physical Therapy with Brandon on Thursday,  5-7 PM.
Sign up by Wednesday!
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Hang Power Snatch for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
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AMRAP 10 Min:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85
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Core
2 Rounds not for Time:

While in a Hollow Hold – do 10 single-Arm dumbbell presses…
Followed by 20 Flutter Kicks holding the dumbbell (same arm) extended away from the body.   Then switch arms and repeat. That is one round…
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Prepare for your class in advance by watching these videos:
Hang Power Snatch
Deadlift
Overhead Squat

 

 

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