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Monday 1/1/18

Mobility: hips Skill: None Strength:  Metcon:   Optional Core: 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps) [...]

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Sunday 12/31/17

Mobility: hips Skill: Four sets of: Bulgarian Split Squat x 6 reps each leg @ 30X1 Tempo Push-Ups x 10 @ 1111 Strict Toes to Bar x6 Strength: None Metcon:   Optional Core: 100 Sit-ups for time: [...]

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Saturday 12/30/17

Mobility: Hamstrings / Glutes Skill: None Strength:  Metcon:   Optional Core: 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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Friday 12/29/17

Mobility: Shoulders/Hips Skill: None Strength:  Metcon:   Optional Core: 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

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Wednesday 12/27/17

Mobility: shoulders Skill: every 60 sec for Four sets of: DB Shoulder Press x 6 reps @ 2111 Weighted Pull-Up x 6 reps @ 21X0 Ball Slam Sit ups x 10 reps Strength: None Metcon:   Optional Core: 40 [...]

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Tuesday 12/26/17

First class today is at 8:30 with our last class at 5:30 pm. Mobility: shoulders Skill: None Strength:  Metcon:   Optional Core: 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

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Monday 12/25/17

Merry Christmas!! Have a fun and safe holiday. No classes today Shortened schedule on the 26th. The first class will be at 8:30 with last class at 5:30. The regular class schedule starts on the 27th.

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Saturday 12/23/17

Mobility: Hips/shoulders Skill: None Strength: Metcon:   Optional Core: 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

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