GROUP WARM-UP
2 Rounds
:30 Calories Air bike
100 Meter run
5 Beat swings + 5 Toes to bar
:30 Ski
METCON
For time:
30/25 Calories Air bike
300 Meter run
20/18 Calories Air bike
200 Meter run
10/9 Calories Air bike
100 Meter run
10 minute time cap
Rest 5 minutes
10-20-30 reps of:
Toes-to-bar
Calories ski
10 minute time cap
Heats of 7
ALTERNATE METCON
For time:
20 Calories Air bike
200 Meter run
10 Calories Air bike
100 Meter run
5 Calories Air bike
50 Meter run
10 minute time cap
Rest 5 minutes
10-15-20 reps of:
Knee Raises
Calories ski
10 minute time cap
MIDLINE
4 sets:
7 Ab wheel roll-outs
10 Abmat sit-up s
MOBILITY
1 set of:
2:00 each side couch stretch
2:00 each side pigeon stretch
1:00 Box stretch
January Anniversaries
Of course, we’ve had lots of people start in January. This group stuck with it…congrats and thank you to:
Eight Years
Brooks Greenway
Dan Clemente
Seven Years
Rosanne Moler
Six Years
Jose Prieto
Five Years
Junior Bragg
Jason White
Four Years
Rick Fiore
Lisa Buell
Jeff Palleschi
Zach Bragg
Three Years
Charlie Jennings
McKenzie Flinchum
One Year
Lauren Amos
Izzy Khatib
Dave Lechner
Steven Tate