Saturday January 9, 2016
Friday, January 8, 2016

It was a double-dutch party yesterday for Michelle's last day as our kids coach.  We'll miss you Michelle!




**Announcements, etc...** 


New 2016 membership rates (We're simplifying! ...No more contracts, only month-to-month and pre-pays!)





S&P Cycle: SQUAT - pull - press - pull - off

A.  front squat: 3-3-3-3-3; rest as needed

B. AMRAP in 12 min: 






A. EMOM x 6 min
10 seated OH press
AMRAP Plank hold for the remainder of each min

B. EMOM x 6
10 goblets squats
AMRAP alternating reverse lunges for the remainder of each min

C. For time
800m run
4 rounds:
40 sit ups
30 thrusters
20 burpees
10 ab wheels
800m run
**30 min time cap






10 min amrap:

50 squat thrusters 75/45

50 burpees

50 cal Row





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