Upcoming Events!
First up, food collection for Center for Food Action for local families in need.
Sunday November 27th CPR/AED certification at the box with Josh Posnick! 12:30-3:30.
Yoga – Sunday December 4th at 9AM at Zen Family Yoga!
Christmas Crippler Saturday December 17th!
Check out the details on the website Events calendar!
 
Warm-up
Dynamic/ Coaches Choice
 
Weightlifting
Fit: Back Squat (3×5)
Wend: Back Squat (Wendler 3-3-3+ 70%-80%-90%)
 
Metcon (Weight)
Every 2 Min for 20 Min
5  Hang Power Clean RX+115/85 RX 95/65
10 Alt. Lunges (Front Rack)
5 Push Press

 
-All same weight
-Do not put bar down
– Should have about 30 sec rest each round

 

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