Hope you all had a great weekend and are ready to get back to work this week. With that being said I wanted to post a calendar of this months activities and changes since we have so many things going on. Please make sure to make note of the event's this week. We have the Squat Clinic on Tuesday and Thursday this week at 6:00 so there is no regular class during the clinic, also we have the Mobility clinic this Saturday. All of these are something you should really not miss out on. Then looking into next week is our new hour changes and OPEN GYM starting on Monday, one other thing we have going on this month is a Ramp Up, so if you know anyone interested please help us spread the word. Lot's of things going on. If you have any questions please don't hesitate to ask or send us a quick message.

Workout of the Day:

1) Coach Led Warm-up

2) 5 Rounds for time of
60 second max effort set of deadlifts
30 Second Rest
60 seconds max effort of over the bar burpees
30 Second rest
60 seconds of max effort strict pull-ups
30 second rest

Weight for the deadlifts is 185/130 (These should not feel heavy. It is supposed to feel this way so don’t think you need to go up in weight. Do more work in the allotted time of you think it is easy)
Over the bar burpees can be done as bar facing or laterally.
Scale for the strict pull-ups is ring rows or banded strict pull-ups.

3) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277