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March 1, 2019

28
Feb

March 1, 2019

GROUP WARMUP
2 sets –
:30 bike/run
5 overhead plate stretch
10 banded pull-aparts
5 plate squats
5 glute bridges 
:10 frog stretch

DUMBBELL AND PACING DRILL
3 sets –
10 Double dumbbell snatches 
150 meter air run

SQUAT AND HAMSTRING BALANCE
3 sets –
6 sandbag squats
:20 single leg glute bridge hold (each side)
*rest between 60-90 seconds between sets

BIKE ERG OUTPUT
2 sets –
:20 @90%
:40 @75%
1:00 @60%

The March newsletter is out! If you didn’t receive, please check your spam folder. Or click HERE to read.

Anniversaries
Time flies when you’re having fun…Happy Anniversary!

Nine Years
Michele Maholtz
Cam Aach
Wayne Bragg

Seven Years
Matt Harrelson
Nanda Harrelson
Jacy Whiddon

Six Years
Will Waters

Four Years
Doug Wiggins

Three Years
Colin Kelly
John Keliihananui

One Year
John Anders
Diana Reid
Donteria Evans
Tyler Puttick
Steve Schmidt

And…Food for Thought Friday
By now, you’ve all heard of “if it fits your macros,” the concept that you can eat whatever you want as long as you hit your daily macro (protein/fat/carb) goals. Not so fast! FOOD QUALITY COUNTS! Check out the guidelines below (source: Instagram @cody.boomboom)

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