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Welcome to classes Cody!

28 Aug Posted by in Graduates | 1 comment

This is Cody! He is the good looking guy always laughing and having an awesome time. If you haven’t met him please introduce yourself when you see him and congratulate him on his amazing graduation achievement. He is very excited to be joining class and is an amazing addition to our community!

Thanks
Gord

Workout of the Day

WARMUP
:15 Jumping Jack
:15 Squat
:15 Ring rows
:15 Box jumps
4 Rounds

:15 Plank
:15 Superman
:15 Side plank – right
:15 Side plank – left
4 Rounds

SKILL
Pushup: 3 every :15 for 16 intervals

WOD – Time cap 15:00
For time:
Row: 500M
Run: 400M
Burpee: 30
KB Front Squat: 20
Muscle up: 10

GP – 55#/70#
RX – 35#/55#
Zone 3 – 25#/45#, ctb pullups + dips or muscle up transition
Zone 2 – 20#/35#, assisted pullups + dips on a box
Zone 1 – scale as needed

ACCESSORY
Every 1 min for 10 mins do: 12 Kettlebell Swing (Russian)

MOBILITY
Roll out hip flexors
Pigeon pose or figure 4 – 2 min per side

  1. meg08-28-14

    Yay Cody!!! You guys will love him.

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