Wednesday, July 10, 2019

Tuesday, July 9, 2019
July 8, 2019
Thursday, July 11, 2019
July 10, 2019

Wednesday, July 10, 2019

Announcements!

GREAT PARADE!  Many thanks 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 (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 – Friday, July 19 @ 6:30 PM!

Physical Therapy with Brandon on Thursday,  5-7 PM.
Sign up by today!
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Partner EMOM… for 20 minutes
One Partner works (for 1 minute) while the other one rests.

20 Wall Balls + Max Reps Fire Hose Double Swings
Switch
20 Kettlebell Swings + Max Reps Fire Hose Double Swings
Switch
Continue alternating WB and KB each round…

Score total Fire Hose Reps…

Rx weights:
Wall Ball 14/20#
Kettlebell 35/50#
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Mobility
-Seated quad smash with barbell – 3 minutes
-Foam roll upper back with arms folded across chest – 3 minutes
-Wall angels – 2 minutes
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Prepare to be at your “BEST” by watching the following videos:
Wall Balls
Kettlebell Swings
Fire Hose Double Swings
Wall Angels

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