Saturday - Monday, December 5th-7th
COVID-19 Message: If you are not feeling well or having any symptoms - Please do not come to the gym. Stay home and consult your primary care provider. If you test positive and have been at the gym - you must inform Joe, Eric or Bobby so we can participate in the appropriate COVID-19 protocol and response. Thank you so much for your trust and support!
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Super Saturday
“Big Sexy”
5 Rounds for Time
6 Deadlifts 315/215#
6 Burpees
5 Cleans 225/155#
5 Chest to Bar Pullups
4 Thrusters 155/105#
4 Ring Muscle Ups
in memory of Sgt. Lance “Big Sexy” McLean
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Sunday
Sunday Funday @ 7 am —> Everyone is welcome - even non members
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Monday
Athlete Warmup: Row, Run or Bike —> get the blood flowing
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Midline Work: 2 Rounds of
Back Extension with KB x 15
GHD situps x 20
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Practice: Hip Thrust
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Strength: Kettlebell Front Rack Squat 5x12
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WOD: 3 Rounds for Time
20 Double KB Lunges 55/35’s
20 Burpees
20 Knees to Elbows