15.02.13

It’s Friday the 13th!!!!!!!

Nice work to everyone that came in today! There were very few of you…

Soreness from yesterday!!!!!

 

It’s going to be SUPER cold Friday morning. Wind Chill around -11. BUNDLE UP!!!

Schools will most likely have a delay… we will be open UNLESS there is like 4+ inches on the roads.

 

 

Today snuck up on people with those Bear Complexes!!!

 

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5am girls getting it in!!!!

 

 

Remember… Long Sleeves are on sale at the gym. $25 each!

Get yours before its gone!!!

 

 

Bane In-House comp sign-ups are in full force!!! Get your name on that board!!!!

 

 

The Open starts soon! Don’t forget to sign up here!!!!

 

 

Any questions about anything, please ask! That’s why we are here!! 🙂

 

 

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Friday, February 13

 

Warmup:

 

See Whiteboard

 

 

Strength:

 

E3MOM 15

6 Front Squats @ 68% of 1 RM

 

 

WOD:

 

AMRAP 5

3 Pull-ups

6 KBS (2/1.5)

9 Calorie Row

 

Rest 2 mins.

 

Repeat AMRAP 1 time

 

 

Cashout:

 

Banded Hammy Curls 4×15

Superset w/

Banded Tricep Pressdown 4×10