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January 2, 2018

1
Jan

January 2, 2018

GROUP WARM-UP
2 Rounds
:30 Calories Air bike
100 Meter run
5 Beat swings + 5 Toes to bar
:30 Ski

METCON
For time:
30/25 Calories Air bike
300 Meter run
20/18 Calories Air bike
200 Meter run
10/9 Calories Air bike
100 Meter run
10 minute time cap

Rest 5 minutes

10-20-30 reps of:
Toes-to-bar
Calories ski
10 minute time cap
Heats of 7

ALTERNATE METCON
For time:
20 Calories Air bike
200 Meter run
10 Calories Air bike
100 Meter run
5 Calories Air bike
50 Meter run
10 minute time cap

Rest 5 minutes

10-15-20 reps of:
Knee Raises
Calories ski
10 minute time cap

MIDLINE
4 sets:
7 Ab wheel roll-outs
10 Abmat sit-up s

MOBILITY
1 set of:
2:00 each side couch stretch
2:00 each side pigeon stretch
1:00 Box stretch

January Anniversaries 

Of course, we’ve had lots of people start in January. This group stuck with it…congrats and thank you to:

Eight Years 
Brooks Greenway
Dan Clemente

Seven Years 
Rosanne Moler

Six Years 
Jose Prieto

Five Years 
Junior Bragg
Jason White

Four Years 
Rick Fiore
Lisa Buell
Jeff Palleschi
Zach Bragg

Three Years 
Charlie Jennings
McKenzie Flinchum

One Year 
Lauren Amos
Izzy Khatib
Dave Lechner
Steven Tate

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