Wednesday 8/16/23

ANNIVERSARY PARTY

Our 10 year anniversary party celebration is this weekend! Aug 18-20! We will not be holding classes Friday evening or all weekend long!

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The Mobility

• Low Back Mobility
• McKenzie Press-Up
• Standing Calf Stretch
• 4 Point Wrist

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The Warm-up

General Warmup:

CWC

Burpees

Lunge Reach

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Station #1

Gravel Run

Farmers Carry

Wrist Rolls

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Station #2

Strokes on Rower

Plank Shoulder Taps

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Station #3

Step-Ups --> Box Jump Over

Gravel Jog

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Station Day

9:00 Stations with 5:00 Transitions Between Stations

Station #1

As Many Rounds/Repetitions As Possible

Run

Farmers Carry (Double KB) NO RUNNING!!!

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Station #2

Up Ladder

Burpees (Increase by 3 each round)

Cal Row  (Increase by 5cal each round)

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Station #3

As Many Rounds/Repetitions As Possible

Box Jump Over

Run

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The Finisher

Backwards Sled Drag

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