9/1/2017

9/1/2017

Just a heads up up that with the music festival happening this weekend parking tomorrow evening and Saturday morning could be a bit challenging. We will be open for our normal hours, I just want you to give you all a heads up about parking on Pioneer. 

Workout of the Day:

1) Coach Led Warm-up

2) 10 Minute AMRP of
10 Deadlifts 225/155
5 Strict Pull-ups
10 Walking Lunges with a plate over head 45/25
5 Strict pull-ups

3) Not For time complete
3 rounds of
20 Russian Twist with a KB AHAP
45 Sec Hollow hold

4) Mobility/Stretching


Competition Programming:

1) Floor Press 5x5 using 150

2) EMOM for 8 Minutes complete
Even Minutes - 7 Push Presses using 140
Odd Minutes - 45 sec plank hold

3) 4 Rounds for time of
10 single Arm Push Presses right arm
20 Calorie cycle
10 Single arm Push Presses left arm
20 Calorie Cycle

4a) 3x10 Strict T2B
4b) 3x20 GHD Situps

5) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277