11/16/2017

11/16/2017

We have made it to the middle of the week. Nice work to everyone so far this week. Lets keep it going through the second half. Don't forget this Saturday we will close the doors and take our fitness outdoors for a fun gym football game. We will meet at 10AM at Ft. Nugent Park and play rain or shine. It always turns out to be such a good time. 

Workout of the Day:

1) Coach led Warm-up

2) Take 15-20 Minutes to find a heavy set of 3 Over Head Squats

3) For time Complete
1000m Row
then
21-15-9-3 Reps of
Over Head Squats using 60% of todays heaviest weight
KB Swings 70/53 American style
then
1000m Row

4) Mobility/Stretching

Competition Programming:

Rest Day!!!

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720 SE Pioneer Way Oak Harbor Wa 98277