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November 20, 2018

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Wednesday: We will be closing at 7:30PM. No 7:30 open gym or mobility class
Thursday: One class at 9:30AM
Friday: Closed
Saturday: Normal hours return

*Reminder to PRE-ORDER your sweatshirt this week at the gym or email![/text-with-icon][vc_column_text]


Two rounds of tabata alternating between

Kipping pull-ups
Double unders

This skill work will last a total of eight minutes.  The tabata interval is twenty seconds on ten seconds off.  We will have a total of sixteen rounds alternating between two movements. This interval is short so you’ll have time for one or two sets of pull-ups.  If you are still working on pull-ups you can use this time to practice the kipping swing or work on strength by performing ring rows.  When it comes to the double unders use this time to practice linking reps together or possibly getting your first double under.


10 Rounds of 30 seconds on each station
Row for calories
Two arm dumbbell thrusters 50/35 lb

Workout notes

Our workout is another interval style workout that lasts a total of twenty minutes.  You will have ten opportunities to accumulate reps at two stations.  Your time on the rower is short so wind up the fan quickly and keep the intensity high in each round.  Use a thruster weight that is light enough for you to complete one or two large sets during the thirty second work period.


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