January 24, 2017


2 Week Weigh In is today! Get your booty to the gym!

Warm Up:
2 Rounds
200m Run
15 Calories on Assault Bike 
10 Gobblet Squats (KB 35/26#)

Starting a little Squat Cycle today! Have an idea of what your max back squat currently is, and let's test it again in about a month! 

Back Squat 10-8-5-5-3 (start light and build up)


Hero WOD "Paul Pena"
7 Rounds, Each for time of: (goal to beat your last rnds time)
19 Kettlebell Swings (70/44#)
10 Burpee Box Jumps (24/20")
Rest 2 min 

***Family Breakfast run is February 4th! Remember you can run/bike/skate or taxi :) down to Schooner or Later!  This is the 8am workout for Saturday Feb 4th. and we hope all can make it! We will get rides home or we can uber! Bring the kids on their bikes or in a stroller! 

**Don't forget to register for our Competition on April 22nd! Register Here!

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