11/19/2018

11/19/2018

Thanks to all of you who came out Saturday for our football game. As usual it was tons of fun. Just a reminder about our hours this week Thursday (Thanksgiving) we will have just a 0900 class. Friday we will have 2 classes one at 9 and the other at 4. All other days are normal hours. Don't hesitate to reach out if you have any questions. 

Workout of the Day:

1) Coach Led Warm-up

2) Every 45 seconds for 4:30 complete 3 Push Jerks using somewhere between 85-95% of your 3RM push jerk. If you do not have a 3RM find a heavy weight and use it for the effort.

3) For time complete 21-15-9 reps of
DB Push Press Left Arm 50/35
DB Push Press Right Arm 50/35
Pull-ups

Notes:
1. Scale the weight as necessary
2. Scale for the Pull-ups is Jumping Pull-ups or ring rows.

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277