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Competitive Fitness 12.10.14


Competitive Fitness 12.10.14

  • **SCHEDULE UPDATE**This Thursday there will be NO 3:30pm open gym class.
  • Thursday, December 11th, we will be having our monthly girls night. Check in starts at 5:30 pm, workout starts at 6pm. Bring your Santa hat for group pictures. If you have been thinking about starting, or have a friend that wants to check it out, but just not comfortable, this is a perfect time to come/ bring them.
  • Saturday, December 20th, at 6:30 pm we will be having our 2nd annual Christmas Party. If you are a current member please feel free to join us and bring your significant other. For more information and to RSVP click here.


Prep Work
500M Row
2X10 Lat pull ups
5 Min Barbell prep-warm up cleans, jerks and explosive movements

Workout of the Day
For time:
50 Calories of Rowing
40 Chest-to-Bar Pull-Ups
30 Power Cleans (135/95 lbs)
20 Shoulder to Overhead (135/95 lbs)
100 Double-Unders
20 Shoulder to Overhead
30 Power Cleans
40 Chest-to-Bar Pull-Ups
50 Calories of Rowing

Three sets of:
Banded good mornings X 15 @3120
Rest 45 seconds between legs, 90 seconds after the set
Trap 3 Raises x 8 reps each arm @ 2111
Rest 90 seconds

Assault Bike Time Trial
5 Minutes for Max Calories
Rest 5 minutes
4 Minutes for Max Calories
Rest 4 minutes
3 Minutes for Max Calories
Rest 3 minutes
2 Minutes for Max Calories
Rest 2 minutes
1 Minute for Max Calories

Cool Down
Post results

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