Metcon/WOD: 5 rounds for time, 8 handstand shoulder taps R&L & 12 wall ball shots
Warmup: CF Cleveland AB Routine, 30 reps x 3 rounds each
Mobility: Inchworm into 5 piked pushups x 5 + Trainer's choice
Cool down: Side Plank, 2 minute hold each side
RESULTS:
Weekend Update:
FRIDAY: We will be open for one WOD in the afternoon with the warmup starting at 6:00PM. This is NOT an Open Gym format, you will do Friday's Member WOD with the group.
*** Based on popularity of this Friday afternoon time, we may continue this every week.
SATURDAY: Business as Usual, doors open at 8:00am, last warmup starts at 10:00am. All are welcome at our Basic Intro Workout at 11:00am, first three visits are free. bring a friend, bring an enemy, just be there!
SUNDAY: OPEN GYM hours from 9:00am until 11:00am. Members only, please.
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