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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: For Time: 30 shoulder to overhead (115#/75#) 50 air squats 70 calorie row 50 air squats 30 shoulder to overhead Lean: 35 Minute AMRAP 4 Rounds 15 kettlebell swings (choose weight) 10 single arm kettlebell push press (each arm) 4 Rounds 20 V-Ups 15 calorie bike
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GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 ring rows 5 push ups Strength: Deadlift (every 1:30) 5×3 (rising) MetCon: Welded Rx & Lean: 14 Minute EMOM 1. 10 overhead squats (95#/65#) 2. 40 double unders
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1 Serving   3 oz Deli Sliced Turkey 1/2 cup Avocado 1/2 cup Tomato Optional 2 slices Nitrate Free Bacon Roll up avocado and tomato and enjoy! Macros Protein 16 grams Carbohydrate 11 grams Fat 13 grams Brought to you by: https://lipstickkitchen.com/2013/09/13/turkey-swiss-cheese-and-avocado-rolls-my-new-favorite-thing/
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By: Arthur Anderson ‘Tis the season to celebrate and be thankful for surviving another year.  Some of us will celebrate by shopping for ourselves and/or our family and friends.  Some of us will celebrate with food and drink, and most of us will do both.  However you celebrate the holidays don’t forget to do some of that celebration in MidTown. You might be surprised at all the shopping options you have in MidTown and the fun you can have wandering around enjoying the different eateries, bars and coffee shops.  It gets you out of the mall and enjoying some brisk air and easy parking.  Yes, I said it, Easy Parking.  With the North bound lane of Virginia Street closed much of it has been converted to angled parking.  There is considerably more parking now than before the street was being torn up.  If you don’t want to drive check out...
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GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 single leg kettlebell Romanian deadlift 10 air squats 30 second plank Strength; Back Squat (every 1:15) 5×2 @80% Intro: 5×4 (light) MetCon: Welded Rx: 9 Minute AMRAP 12 pull ups 8 burpees 6 thrusters (115#/75#) Lean: 38 Minute AMRAP 50/40 calorie bike 4 Rounds 4 squat clean thrusters (135#/95#) 15 push ups Then: 50/40 calorie row
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