• Mazen Nassar

Monday, Presidents’ Day schedule!


Happy Presidents’ Day classes this Monday are reduced to three classes in the day with open gym in the evening with coach Jeff. 

Monday class times: 9 am, 10 am, 11 am 

Monday open gym:   6 pm with coach Jeff


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WOD-11/23/20 and zoom link.

10 Sampson Lunges 10 Curtsy Squats 10 Hollow rocks 10 Good Morning Mobility. Kickstand Seated straddle Goblet Strength: 70% of Front squat 1 rm 4x7 front squats 13 Back squats. Workout of the Day 20

WOD-11/20/20 and 5pm Zoom Link

Warm-up 2 rounds: • 10 Jumping Jacks • 10 Lunges • 10 Inch Worm 1 round: • Pigeon Pose (L/R) • Pike Stretch • Straddle Stretch Strength Deadlift 4x8 @65% Conditioning 4 rounds: 8 Sumo Deadlift High P

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Warm-up 2 rounds: • 10 PVC Good Mornings • 10 PVC Overhead Squats 10 banded rows 2 rounds: • 30 sec Pec Stretch w/ band (L/R) • 30 sec Pigeon Pose (L/R) • 30 sec PVC Y stretch Strength 5x5 • Pendla