Happy Thanksgiving! (Schedule for this week)

Wow what an event!

thanksgiving-potluck-2016

This past Saturday we had our yearly Thanksgiving Potluck and some how it was even better than last year!

We want to thank everyone who came out and brought their delicious food and drinks. Our community is as awesome as it is because of each, and every, one of you.

***PSA***

This Thursday (Thanksgiving) we will be closed and hope you all enjoy your day 🙂

On Friday we will have one class at 9am. LAUNCH will be at 8am on Friday.

Regular schedule for the rest of the week.

Thank you again to everyone that came out to celebrate with us and for everyone that couldn’t make it, you were missed!

11/21/16

1) Pre-activation

Foam Roll for 5 mins
90/90 x 60secs
Bretzel x 45 secs each side

2) Warm-up

3 Rounds
10 Lunge and Twist
5 Get-up Sit Up
10 Pistols
5 Box Jump

3) Strength

Option 1)
1) Back Squat – remember to add 10# to working max
10 @ bar
5 @ 50%
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%

2) Weighted Lunges (DB or Barbell) 4×16 (total) – Rest 1 min between

Option 2)
A1) Split Squat 3×8 each side – go heavier
A2) KB Swings 3×15 russian – go heavier
A3) Chin over Bar Holds 3×5-15secs
1-2 min

B1) Step Ups 3×12 total – go heavier
B2) Rope Slams 3x20s
Rest 45secs

4) Conditioning

50 Pushups
200m Run
50 Air Squats
200m Run
50 Burpees
200m Run

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