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Schedule Changes

Thank you to everyone who took part or responded to our Town Hall meeting and email survey. We appreciate your comments and concerns, and took them in to consideration when making our final decisions. In that vein, we would like to keep you up to date with our proposed schedule changes:

-Effective March 7th: Saturday classes will be combined in to one Big Time Mega Fun 9:30am class. No more having to decide if you’re going to get up early and get at Saturday or sleep in and take it easy – one class, one chance!

-Effective immediatelyWednesday 6:30-7:30pm will become Open Gym. There will be coaches in the building for supervision, while they work out or train clients. Coaches will, of course give assistance if required. Sign in is mandatory (as with all open gym).

-Monday 6:30pm, Gymnastics, and Friday Weightlifting will remain as they are for the time being. We expect to have our template for our Specialty Programs ready before the end of March, and want to keep these options in the meanwhile to make the transition as painless and pleasant as possible.

Thanks again and STAY STONE COLD!

Workout of the Day

WARM-UP

Tabata Jump Rope:
:20 Fast (Singles)
:10 Slow (Single)
8 Intervals

5min of front squat mobility

STRENGTH/ACCESSORY

Alternate every other minute for 10min:
-10 FS
-10 PP

WOD

5 Rounds:
-KB FS: 12
-KB PP: 7

RX: 35/55
Zone 3: 30/45
Zone 2: 25/35
Zone 1: scale as needed

MOBILITY

Band super front rack – 2min/side

Roll/smash triceps & forearms

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