9am Community Trial Class 1. Skill: Movement Prep 2. 3 Rounds For Time: Run 400m 21 Burpees 15 C2B Pull Ups 10am Member’s Only Class 1. 3 Rounds For Time: Run 400m 21 Burpees 15 C2B Pull Ups 2. With a partner… 100 Abmat Sit Ups (arms linked, in-unison)
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1. Snatch+Overhead Squat 4×1+1 (Heavy all sets) 2. Clean+Front Squat+Jerk 4×1+1+1 (Heavy all sets) 3. For Time TNG Power Snatch 4×5 UB (165/115)
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THE WHOLE 30 NUTRITION CHALLENGE & POTLUCK IS COMING! What you need to know NOW: 1. Monday January 2nd from 7-8pm (upstairs): We will have a Whole 30 Nutrition Clinic and Potluck. This is not mandatory, but we encourage you to attend for your understanding and success in the challenge. Please bring a Whole 30…
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1. Performance: Tempo Ring Dip 4×4-8 @31×3, 2:00 rests between sets. OR Fitness: Ring Dip 4×5-10, 2:00 rests between sets. 2. With a 12 minute running clock:* Row 2000m Rest 1 Minute Max Rep Muscle Up *Log two scores. Post your time for your 2k TT row. Post your total number of muscle ups completed.
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