Events for December 2022

Saturday, 9/3
September 2, 2016
Monday, 9/5 – Labor Day
September 4, 2016

REMINDER: Holiday Hours for Sunday, 9/4

14th Street location
– 9am Open Gym as scheduled
– 10am & 11:30am classes as scheduled
– Open Gym is CANCELLED

H Street location
– 9am Open Gym as scheduled
– 10am class as scheduled
– Open Gym is CANCELLED

Warm-Up
3 Rounds of
10 Pause Squats
15 Band Good Mornings
10 Alt Dead Bugs
3-2-1 Band X-walk

then,

1 Min Squat Hold
1 Min Single Leg Flexion/ side
1 Min Squat Hold

Strength – Back Squat (40 min)
1 x 10 w/bar
1 x 5 @ 30%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 3 @ 65%
1 x 3 @ 70%
1 x 5 @ 75%
3 x 5 @ 80%

Team Met-Con (in groups of 4)
Complete for time:

100 Front Rack Lunges (M:135/95/65, W:93/63/45)
50 Bar Facing Burpees
100 Front Squats
50 Bar Facing Burpees
100 Deadlifts
50 Bar Facing Burpees

– Teams may divide reps at will, but must complete each exercise before moving to next. Only one person working at a time.

Cool Down
Band Hamstring Series

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