Wednesday 141210

 

Salsa Night – Watch the video above and start working on your salsa steps/moves. Don’t forget our big Holiday party is this upcoming Friday at 6:30p. Get your salsa attire or ugly sweater ready for the evening and a white elephant gift for exchange AND a dish to share, we will be providing the main dish. See the flyer at the gym for all the details and specifics!

Friday there will be a 4:15p class ONLY. 

Saturday December 13th – There WILL NOT be a 6a Olympic Lifting class. The first class of the day will be a 7am WOD. 

Burpee Challenge Day 64

Dynamic Warm-Up-Mobility

WOD-Sucka”
 Rounds for time of:

5 DB Front squat #45,30 / #35,20 / #30,20
5 DB Push press
5 DB Thrusters
10 Pullups
200m Run/300m Row switching every other round. 

Cool Down 

Competitors or athletes wanting to improve your Fitness level:

3 Rounds of: 
20 GHD Hip extensions
20 KB Thrusters 24/16kg
20 Ring dips

 

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