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Call for captains!

As part of the intramural competition, everyone participating will be placed on a team. Each team will have a captain and co captain who will be responsible for slightly organizing, coordinating, cheering and overall leading the team to victory. If this sounds like you, let me know and I’ll put you in as a glorious leader! Only a few more weeks to register. Sign up online or for the in-house portion. It’s always a super fun way to get through the challenge of the open!

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This has been one crazy weather week! We don’t know what to expect for  so we have elected to cancel the 4:45 and 6:00 classes. We feel
it is safer for our members and to be at home and not traveling in poor light and weather conditions.

If you have children and Thursday turns out to be a non school day bring the gym to wear them out. We will be there til 3:00.

Once again we thank you for your patience and understanding

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Workout of the Day

Context: Competition

Mobility: Hip

Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds

Strength: 7×1 deficit deadlift – 8 of 14, same weight across, approximately 70 – 85%% of max

Super Set: 7×3 strict weighted ring dip (or progressions), “across,” scale to the same challenge

Metabolic Conditioning: “Papa’s Got a Brand New Bag”

8 minute AMRAP
12 Chest-to-Bar Pull-up
12 Front squat
40′ bear crawl

Performance: 85/135lbs
Athletic: 8 ctb, 55/85lbs
Health: 8 ring rows, 35/55lbs

Scaling Guide: 3 – 6 rounds, about 1:45 per round.

Scale up: 15 c2b, 20′ hs walk instead of bear crawl.

Compare to: NEW WORKOUT!

Optional ‘Cash Out’: 30s plank, 15 Russian kb swings, 4 rounds

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