If you don’t know already, our custom designed American Flag DE shirts are on their way! We will have t-shirts for men and tank tops for women in the new design ranging in sizes from small to XXL. These new shirts are looking to go fast and if they are anything like our baseball T’s they could be picked over in the first couple of days! To help you secure a t-shirt or tank we will have a pre-order sheet at the front of the desk that will guarantee your size. As soon as the shirts are in we will hold your shirt in the back and you will be able to pick them up at anytime. Don’t delay, get your’s today!!
If you have any questions about the shirts or any future orders please contact [email protected] or talk to Sabrina at the front desk.
GROUP CLASS WORKOUT
Warm Up:
5 Rounds 30/30 On Machine Get Warm!
20 scorpions, 10 PVC GM, 20 lunges
Strength:
6 Sets-Clean complex (Every 1:15)
3 DL+1 Power Clean
Metcon:
Dynamic
17 Minute AMRAP
5 Clean and Jerks @155/105
15 Pull Ups
20 Cals Alt. Machine
Foundational
17 Minute AMRAP
15 KB Swings
15 Ring Rows
20 Cals Machine Alt. Machine
Mobility:
Pre – Posterior Chain Floss (pg. 351)
Post – Glute Smash and Floss on lacrosse ball
COMPETITORS CLASS WORKOUT
SKILLS CLASS
Double Unders
Pull Up Variations/Bar MU
OH Squat
ENDURANCE CLASS
4x1000m row @ 90% with 4min rest