Workout And Words For November 7th – Off to Build a Better Double Edge

29
Nov

Workout And Words For November 7th – Off to Build a Better Double Edge

Tomorrow we will be heading out at 12am for a business retreat to come up with new and better ways to best serve our favorite people, you!  The entire team will be gone this weekend to look back at 2014 and look forward to 2015.  As a reminder there will be no classes after the 11am class on Friday and all Saturday classes will be cancelled.  We hope that everyone has a great weekend and we will be back on Monday fresh and ready to bring you the best possible gym experience available!  See you soon!

 

GROUP CLASS WORKOUT

 

Warm Up:

2 Min machine

2 Rounds 15 PVC pass throughs, 10 OH Squats PVC,15 V-Ups

 

Strength:

50 Push Ups

4×20 Standing DB Upright Row (Every Minute) Found: 3×20

3×2 Minute Planks (1 Minute Break) Foundational: 3×80 sec plank

16 Minute Time Cap

 

Metcon:

30-20-15

Calories Alt

Burpee Box Jumps 24/20

x2 Double Unders

 

Foundational

25-20-10

Calories Alt

Burpee Steps

x4 Singles

 

Mobility:

Pre – Sink Mobilization

Post – Super Friend Calf Smash

 

 

COMPETITORS CLASS WORKOUT

 

NO CLASS

 

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