December 9, 2016

[creativ_alertbox icon=”” colour=”light-gray” custom_colour=””]There will be no 6:30 pm class tonight to allow for set up for the Hometown Hoedown! There will also be no regular classes on Saturday. If you are competing make sure to show up at 8am! Heat 1 will kick things off at 8:30 sharp! If you are coming to cheer or just to eat or drink we would love to have you! The Who is Hungry Food Truck will be serving food by 2pm. We can’t wait to celebrate with all of you! [/creativ_alertbox]

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Hometown Hoedown events are listed here![/creativ_alertbox]


EMOM for 10 minutes
2 Squat Cleans

Spend 10 minutes working up to a moderate to strong effort squat clean double.  If you are new to the lift start by catching the bar in the power position and slowing riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat. Your reps do not have to be touch and go, but try to follow yourself quickly for the second rep.


500m Row
100 Wall Ball Shots 20/14lb 10/9′

Today’s workout should feel like a sprint.  Choose a pace on the row that allows you to move right to your wall ball when you are done. Push your pace and sets on the wall ball shots as they are the final movement of the workout.  Keep your chest up and make sure to hit full depth through the squat portion of the wall ball and aim for the same height target for every rep.  We will start the row in waves if class sizes are big.


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