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April 11, 2018

10
Apr

April 11, 2018

GROUP WARM-UP
2 Rounds
:30 Ski
5 Inchworms
5 Burpees
5 Box jumps
5 Hang power snatch

METCON
Complete as many rounds and reps as possible in 8 minutes of:
20 Burpee box jump overs 24/20
30 Hang power snatch RX 95/65; Master55+ 75/45
50/42 Calories ski
heats of 7

ALTERNATE METCON
Complete as many rounds and reps as possible in 8 minutes of:
20 Burpee
25 Hang power snatch or clean
40 Calories ski

STRENGTH
3 Sets of:
15 Russian kettlebell swings
10 Hip thrusts

Every 1 minute for 5 minutes
5 Dumbbell hammer curls www.youtube.com/watch?v=0IAM2YtviQY
5 Side lateral delt raise www.youtube.com/watch?v=0IAM2YtviQY

MIDLINE
9 minute EMOM
1 – :30 Hollow hold
2 – 6 V-ups to Tuck-ups
3 – :30 Superman hold

HAPPY BIRTHDAY TO JACY!

For today’s member spotlight, we are shining on Emmalee Bragg, one of the MANY Braggs and Bragg affiliates we have at the gym! She celebrates one year this month and she’s a fiery and fun athlete. When I think of Emmalee, I think that she always looks like she’s up to something; she’s a supportive and good friend to her pals who also attend classes here; she doesn’t take things too seriously and she always seems to be having a good time. All admirable traits! 

Here’s more…

Name: Emmalee Bragg (aka Jrsdottir)

Occupation: Office Manager of Sullivan & Sullivan/Bobby Guttridge
Family: All the Braggs, there is like 15 of us at the gym. Along with Taylor Murray. Coach Zach is my first cousin.
Go-to workout music: Anything Drake
Favorite movement/workout: My favorite workout is “Diane”, my favorite movement is the squat clean.
Final Meal: Fujiyamas; Honey Butter Croissants from Chedders
Hobbies: Ultimate Frisbee, fishing/boating, beach
Little Known Fact: Out of all of Chuck Sullivan’s employees that go to Crossfit, I am his favorite. I am his only employee that goes to Crossfit.
 

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