15 - 1-arm KB swing R&L
15 - Russian twist R&L
15 - Calories on C2 rower
You select the weight for your KB, usually 5-10 pounds lighter than your 2-arm swing. Perform all 15 reps with one arm before switching to 15 reps with the other arm. Finish the round you are in when the clock hits 15:00 and then one more round, all for time. Your score will the number of completed rounds and the time.
Warmup: CF Warmup, 10 reps each x 3 rounds
Cool down: On the board
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Schedule Update for the Holiday Week.
Normal hours Monday, Tuesday and Wednesday. Closed all day Thursday for Thanksgiving. Limited hours on Black Friday, doors open at 8:00am. Warmups start at 8:00am, 8:30am, 9:00am and 9:30am. Back to business-as-usual Saturday morning starting at 8:00am.
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