10/29/2018

10/29/2018

Rule #1 - Never Miss a Monday!! Get in today and get your workout done. 

Few things to talk about for this week. We spent the weekend decorating the front end of the gym for Halloween as we partake in the Pioneer Way event for the kids for Halloween (No Tricks Safe Treats) Please be extra careful with your belongings and where you sit them for the next few day's, also the decorations are not for kids to play with so please keep kids out of the windows until after Halloween is over. With that being said we will be closed Wednesday evening as Pioneer Way closes down at 4:00 and thousands of kids hit the street for candy. 

Also while on the subject of kids I would like to talk about the kids room. We love having our gym as a family place, a place where we can all come and workout with friends and have our kids play with friends but please don't forget we are also running a business. The kids room is a privilege that we would like to keep around, we have rules for the kids room for a reason. All kids need to be in the back area during WODS, it's a safety issue and nothing else. Also pick up after your children, that includes the toy's in the toy room. The owners or coaches do not need to be taking more time out of their own day's to pick up a mess that your children make. Thank you for your understanding and I hope to see you all in the gym this week.

Workout of the day:

1) Coach Led Warm-up

2) EMOM for 5 Minutes complete
7 Front squats using around 85-95% of your 7RM. If you do not have a 7RM work up to a heavy set of 7 and use for the EMOM

3) For time complete
21-15-9-3 reps of
Med Ball cleans 30/20
Over the ball burpees

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277