11/15/2018

11/15/2018

Nice work today on that lung burner, it was a tough one. Lets finish this week off strong and get in these next two day's. Also don't forget about our Turkey Bowl Saturday at Ft Nugent at 10:30, RAIN or SHINE we will be out playing a fun, friendly game of flag football, bring the whole family, it's always'a good time. 

Thanksgiving Holiday hours will go as follows

Monday, Tuesday, Wednesday, Regular hours.

Thursday (Thanksgiving) 9:00 am only

Friday we will be Closed for the 5:30, Open 9:00, Closed 10 am, Open 4:00 pm and closed the rest of the day. 

Saturday normal hours!

Workout of the Day:

1) Coach led Warm-up

2) Every 45 seconds for 4:30 complete 3 Power Snatches using somewhere between 85-95% of your 3RM power snatch. If you do not have a 3RM Power Snatch find a heavy feeling weight and use it for the effort.

3) For time complete 27-21-15-9  reps of
DB Snatch 50/35 alternating arms
T2B

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277