Arriving just in time for the end of the #DECFlag contest our newest T-shirts are in and are guaranteed to move fast! As a way to celebrate the end of the #DECFlag contest we are offering anyone who takes a picture for the contest $5 off the new shirts! All you need to do is take a picture following the rules and guidelines, post it to Instagram and send your picture to [email protected] to get your discounted shirt! No Instagram? No problem! Send your photo to Sabrina and you will still get your discount!
If you have any questions about this offer please contact [email protected]. Also, don’t forget to wear your #DECFlag T-shirt to the members appreciation party this Friday!!
GROUP CLASS WORKOUT
Warm Up:
3 lap run, 6 inchworms, 15 PVC GM
2 Rounds 12 goblet squats, 12 v-ups, 16 lunges
Strength:
Back Squat 7×6 @ 50% EMOM
Advanced: 55% of your MAX
Metcon:
Welded
Every 4 Minutes for 20 Min
50 DU
6 Power Cleans 155/105
8 Lateral Burpees
Advanced: Add 1 Rope Climb
Welded Lean
Every 4 Minutes for 20 Min
16/12 Cal Row
18 Wall Balls 20/14
8 Burpees
Advanced: Skier
Mobility of the day: Quad Smash (pg. 325)
Improves: Hip function/relieves knee, hip and low back pain
OPEN GYM
8am to 9am
SKILLS CLASS
- GHD sit ups
- Oblique abs and ab accessories