Just a reminder that tomorrow evening we will not have a 6:00 class. We have someone coming in to drop some knowledge bombs on us in regards to the keto diet. It is free so come in and see what you can learn!!

Workout of the Day:

1) Coach led Warm-up

2) Clean and Jerk 5-5-5-5-5 Reps AHAP. Work up to somewhere around 85-95% of your 5RM and use for all sets. You only need to jerk the last rep of each set. If you do not have a 5RM find a heavy weight and use it for all sets. 

Notes: These are squat Cleans!!!

3) Complete as a descending ladder from 10-1 reps of
Hang Power Cleans 115/80
Before each set of hang cleans complete a hill sprint

1. Starting at go and then before each other set of Hang Power Cleans complete a hill sprint. It is to be done up dock street to Fraisers restaurant and back to the gym.


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720 SE Pioneer Way Oak Harbor Wa 98277