27 Nov 17

** Annoucements **

1. We will soon have gift tags to purchase gifts for those less fortunate…please pick a tag off the Christmas Tree and participate 🙂 Gift bags are ok, no gift wrap please <3
2. Secret Santa!!! Names will be drawn soon, make sure you are in…so much fun!!!
3. Row Ho Ho Starts today…with some new changes!!!
4. Push/ Pull Challenge starts today!
5. Ugly Sweater Christmas Bash is Friday, 15 December, 630pm! All families welcome!!!

Fitness
Performance
Front Squat (Every 2 Minutes for 7 sets )
3 Front Squats
Add weight each set and work up to a max for the day.
Metcon (Time)
“CONSTANTLY VARIED”
20/15 Calorie Row
20 Burpees over Bar
20 Front Squats (165,115)
20 Burpees over Bar
20/15 Calorie Row

12 Minute Cap

Competitors
Metcon (No Measure)
A.  STRENGTH
Every 2 Minutes for 7 sets
3 High Bar Back  Squats
Add weight each set and work up to a max for the day.

B. OLY
E2M for 16
2 Hang Snatch High Pulls + 2 Hang Squat Snatches
65%x2 sets, 70%x2, 75%x2, 80%x2

C. METCON
“CONSTANTLY VARIED…comp”
20 Calorie Row
20 Bar Facing Burpees
20 Front Squats (185,125)
20 Bar Facing Burpees
20 Calorie Row

 

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