November 23, 2016

22
Nov

November 23, 2016

Reminder Schedule Changes

Please note the following schedule for the next few days (changes from normal times are in bold):

Wednesday – AM classes only (9:30 will be the final class) 

Thursday – CLOSED (run the United for Poverty Turkey Trot with your CFVB buddies!)

Friday – 7, 8, 9 AM only 

Saturday – regular schedule (6, 7, 8, 9 AM)

HAPPY BIRTHDAY CHRISTINA KURTH! 

bona-assault-bike
Matt 

Workout of the Day
:15
For time – 30-20-10 reps of:
Deadlift Rx+ 225/155; Rx & Masters 55+ 185/125
Toes to Bar
Bar facing burpees

Mobility:
3 sets:
:45 3 way hamstring stretch
5 each arm
Quadruped Rotation with Band Assist
Active Open Book

Post your scores to the Whiteboard.