Wednesday, December 11, 2019

Tuesday, December 10, 2019
December 9, 2019
Thursday, December 12, 2019
December 11, 2019

Wednesday, December 11, 2019

Announcements!

As we celebrate the Holiday Season your gym owners would like to continue our “Holiday Ornament” Tradition! 
Please be sure to pick up a 2019 ornament from the basket on the table as our Thank You to you for a great 2019!  Best Wishes for a Happy New Year in 2020!

This is our final week for Toys for Tots drive. If you would like to participate please bring a new, unwrapped gift and put it in the box provided. 

Save the Dates!
Christmas Party ~ Saturday, December 21st at 7:00 PM!
Sue and Ron’s house ~ check the board for the address

Gift exchange starts at 8:00, $20 range
New Years Eve Party ~ December 31st at 7:00 PM!
Susie and Sean’s house ~ check the board for the address

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WOD 1:
Front Squat
Build to Heavy Set of 3

* The front squat is a major focus in this two part workout
* We’ll build to a heavy 3 from the racks in our strength portion and take the bar from the floor during “Geico”
* Over the 15 minutes in the metcon, we’re looking to complete around 3 rounds (1 Round Every 5-ish Minutes)

WOD 2:
“Geico”

AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (155/105)
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Movement Videos:
Double-Unders
The Front Squat

 

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