Don't forget that the Gym Christmas gathering is this Saturday starting at 5PM. Ugliest Sweater wins a prize. We will do a white elephant gift exchange so come ready to steal some gifts form each other. Kids are welcome so go ahead and bring the little ones. These gatherings are always a good time so don't miss out. I look forward to seeing everyone there. 

Workout of the Day:

1) Coach Led Warmup

2) Take 15-20 Minutes to find a heavy single Front Squat

3) 6 Rounds for working time of
30 Mountain climbers
20 Reverse Lunges
5 Front Squats using 65% of todays heaviest

Rest 90 Seconds between rounds

4) Not for time complete three rounds of
30 Second L-sit
20 Russian Twist using a KB AHAP

5) Mobility/Stretching

Competition Programming:

1) Deadlift - Work up to a 5RM and then 5x3@ 90% of todays 3RM

2a) 3x10 Good Mornings AHAP
2b) 3x7 DB Rows each Arm AHAP

3) 7 Minute AMRAP of
5 Power Cleans 135/95
10 Over the bar Burpees
10 KB Swings 70/53

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277