THURSDAY - B BIRTHDAY WOD: MAGIC !!! Warm up 10 mins walk/run/bike Tutorial and practice: kipping pull ups and intro to butterflies...

Warm up 2 minsStatic stretch 3 minsBands/cross symmetry - V, curls, boxing, 3 mins Cardio (bike, rom , run 2 mins jump rope PVC 3 mins...

warm up Runner’s Warm-u JJ S, T’s, pogos, Lunges Abstractor 2 laps Indian Run Floor “Bench” Press 4x8 WOD 2 Rounds of :30/:30/1:00 Power...

Warm up 3 mins Band stretch 3 mins Cardio 2 mins static stretch PVC 3 mins Abs call out 3 Rounds of: Run 1 lap 10 Devil Dogs 10 Clusters...

Please Let me apologize for yesterday not recognizing and paying tribute to the 911 heros, workers and families. It was a horrible time...

Warm up Bike 1000m or Row 500m Stretch band Abs circle PVCsr) 3 mins points on íClean pro) 3 clean complexes (dead, shrug, hang pYower...

HAPPY B-DAYS TO CHRISSY 9/10/98 age 27 MATTY 9/10/91 age Warm up 3 mins Cardio 3 mins...