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January 31, 2018

30
Jan

January 31, 2018

GROUP WARM-UP
2 Rounds
:30 Ski
10 Air squats
5 Hang squat clean
5 Burpees
5 Pull-ups / Bar muscle-ups

METCON
12-9-6 reps for time:
Hang squat cleans 165/115; Intermediate 125/85; Masters55+ 115/60
Burpee bar muscle-ups; Intermediate: Burpee chest-to-bar pull-ups; Masters55+: Burpee pull-ups

ALTERNATE METCON
12-9-6 reps for time:
Sandbag squats
Burpee
Bar or ring rows

STRENGTH
3 sets of:
10 Barbell bicep curls
10 Dumbbell rear delt raises

MIDLINE
10 minute EMOM
Even :20 Hollow hold
Odd 10 Abmat sit-ups

Open Prep Class #2

This Friday at 5:15 PM, we continue our Open Prep Course. This week’s subject: dumbbell and barbell cycling.

Free for members!

Pimp My Gym

We can’t wait until next Saturday, February 10 for this event! If you’ve registered, I will charge your card. We will give all the stragglers a chance to register, too, so shirts will be ordered the Monday after the event. Did you remember to register and give Mikaela your shirt size?

Here’s the format:
– CrossFit AMRAP workout
– Picnic game partner relay
– Tug-o-war
– Challenges set-up all day

You can just hang out and enjoy the day with food, beer and friends or you can participate as much or as little as you want in the challenges.

Thank you to everyone for supporting us!

Still want in on the fun? Check the other details out here: http://www.verostrength.com/pimp-my-gym-february-10/

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