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Tuesday August 28, 2018 (Sport)

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Announcement: We are excited to officially be switching over to Wodify as our gym management software and workout tracking app. This will be starting on Sept 1, 2018. Tuesday 8/28 will be the last day the workout will be posted on our website. Starting Wednesday 8/29 you can find our workouts in the Wodify app.

Please check your emails for a link to update or create an athlete profile and input payment information. This will allow us to not have any payments back up and stay current with all accounts. If you did not receive an email please let a coach know.

Labor Day Schedule : Classes at 8am, 9am, and 10am 

A. EMOM 10:
4-6 Bar Muscle Ups

B. 4 Sets:
15 C2B Pull-Ups
4 Push Press *build over the 4 sets, from the rack
**hit this at a strength meets conditioning piece

C. At 85-90%
21-15-9 Squat Clean Thrusters (135/95)
42-30-18 GHD Sit-Ups

D. 3 Rounds:
Shoulder CARs x 3 (each)
Scap CARs x 3 *each side in all directions (down, forward, and above)
Turkish Get-Ups x 3-5 (each) *slow, controlled, heavier
Bent Over Rear Delt Fly x 8-10 *light