I had mentioned yesterday that we were going to close for the 4th. Well Coach Alex has told me he will host a 9AM class that day. So with that being said come join coach Alex at the 9AM class on the 4th. That will be the only class that day and also a reminder that on the 5th we will not hold the 0530 class. 

Workout of the Day:

1) Coach led Warm-up

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

3) For time complete 21-15-9-3 reps of
KB Clean to thruster Alternating arms 70/53
Calorie Row

If there are more people than rowers start half on the rowers half on the KB clean to thrusters.

4) 3 rounds of
60 Second Plank
45 second side plank each side

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277