Events for December 2022

Friday, 5/27
May 26, 2016
Sunday, 5/29
May 28, 2016

REMINDER: Holiday Hours for Saturday 5/28

14th Street location
– 9am Open Gym as scheduled
– 10am, 11am, & 12pm classes as scheduled
– Base Camp as scheduled
– Free Intro is CANCELLED
– Open Gym from 1pm to 2pm ONLY

H Street location
– 9am Open Gym as scheduled
– 10am class as scheduled
– Base Camp as scheduled
– Free Intro is CANCELLED
– Open Gym from 11pm to 1pm ONLY

Warm-Up
3 Rounds of
15 Jumping Jacks
10 Squats
15 Mountain Climbers
10 Band Good Mornings

Team Met-Con (Groups of 2-3)
Prep:
1 x 5 RDL + 5 Front Squats + 5 Strict Press (bar only); then,
3 x 2 Deadlifts + 2 Hang Clean Hi Pulls + 2 Hang Power Cleans + 2 Thrusters (increase to working weight)

Workout:
4 Rounds through of
400m Run
6 Thrusters (M:155/135/105/75, W:103/93/73/53)
9 Hang Power Cleans
12 Deadlifts

– First person may begin reps as soon as they get in from run. Each person completes 6 Thrusters, then each does Cleans, then Deadlifts. All reps must be completed before anyone begins next run.

Cool Down
Band Hamstring Series

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