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General Fitness 11.24.15

23
Nov

General Fitness 11.24.15

***This weeks schedule.***

Monday – Wednesday—Regular schedule.

**Thursday —Closed

**Friday—One class at 11 am.

**Saturday— Closed. If you’re the person that needs to do something. Get outside, go for a drive to the mountains and enjoy the outdoors and time with family, if it’s snowing go sledding. It’s good to do something different and put your fitness to the test and remember why we most of us exercise is to enjoy life and family.

It’s that time of year. We will be having our 3rd annual Christmas Party December 19th at 6:30pm. Please RSVP (click here) so we have an idea of how many tables we will need to set up. This years Christmas Party will be at Glenwood Square. Empty space across from Xochimilco (mexican restaurant). It will be a pot luck style. More details to come, but if you made last years you know it’s a fun time. Try and find a baby sitter(if possible). BYOB and bring your better half. Let’s have some fun! Look forward to seeing you all there.

** Pictures from last year**  https://www.facebook.com/media/set/?set=a.756403657772019.1073741835.475117029234018&type=3

P.S. This is for members and your significant other.

 

Prep Work
2 rds
50′ Bear crawl
50′ Inch worm push up

2X sets of
6 Drinking birds
6 Leg pumps
10 Air squats

After prep work is done jump on a rower and see what setting you should be rowing at. Get your feet set up and damper setting at your desired lvl and row 300M as a additional warm up

WOD
A.
500M Row Time trial

B.
21 Min AMRAP
American Swings 15-20reps 62/44
Box jump (step down) 10-20reps 30/24″
30 Double unders
10 Toes to bar

With the variable rep ranges don’t be afraid to hit the higher side of them but not at the cost of falling below the minimum.

*If you performed this on Nov 3rd I want you to do the same number of reps on each station and see how many rounds you can get overall, Keep in mind how each movement feels and pick a hard but realistic pace

Optional Conditioning
Taking your 500M Time complete as many 500M Intervals as possible @90% of original time only 1 min of rest in between sets
For example
Time from A was 1:35 my 90% time would be 1:45

*No more then 5 sets

Cool Down
Mobility
Post results

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