Friday, November 14

 

 

 

Beanies are in! We decided on Charcoal Grey beanie! Here is a pic of the logo…

 

Attachment-1

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

We have a LIMITED supply!!! If you want one, they are $18 each. If we sell out and more people want them, we will do a re-order!!!!!

 

 

 

 

A few things…

 

1) Saturday, November 29th from 9-11am, we will be at Schyukill Valley Sports in the Palmer Mall. We will be holding 2 WODS. One at 9am and the 2nd at 10am.

Please come down and participate!!! Your support is greatly appreciated!!!!

 

2) Turkey Trot is coming up…. Sunday November 30th!!! It is $10/person. The money will go towards trophies and food to be donated to the shelter!!!!

Sign-ups are at the gym!!!! All are welcome (even kids)! So bring the fam down for some fun!!!!!!

 

 

 

Friday, November 14

 

 

Warmup:

 

400m Run

Banded Ankle

Banded Wrist

Banded Kegels

Kitchen Sink

 

 

Strength:

 

Bench Press

15 mins. to find 1 RM

 

 

WOD:

 

AMRAP 10

5 Pull-ups

2 DB Snatches

10 Ab mats

5 Pull-ups

4 DB Snatches

10 Ab mats

5 Pull-ups

6 DB Snatches

10 Abmats

5 Pull-ups

8 DB Snatches

10 Abmats

5 Pull-ups

10 DB Snatches

10 Abmats

 

***Repeat until 10 mins. are up***

 

 

 

Cashout:

 

NFT

30 GHD Back Extensions