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Quick Announcements:
- Christmas and New Years Schedule:
- Monday 12/18 – Saturday 12/23 are normal hours
- CLOSED Monday 12/25 and Tuesday 12/26
- Wednesday 12/27 – Saturday 12/30 are normal hours
- CLOSED Monday 1/1/18
- Evening (6&7pm) on Tuesday 1/2/18
- Wednesday 1/3/18 we return to normal hours
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Mindset:
“The question isn’t who is going to let me; it’s who is going to stop me.”
–Ayn Rand
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Nutrition:
Butter or fat bomb coffees are a great option for the fasting athlete. But don’t forget the protein. Add a scoop of SFH or Equip Foods protein in there too!
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Movement:
A. Warm-Up:
Banded Leg/Hip Warm Up
B. Weightlifting:
5×5 Deadlifts @75% 1RM
Run 200m between each set
C. Metcon:
EMOM – 18 Minutes
10 KB Swings (53/35)
AMRAP 10-Meter Shuttle Sprints
Rest 1-minute
*Each round will consist of 10 KB swings and then 10m shuttle sprints until 1 minute is up, followed by 1 min of rest
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Recovery:
Calf Smash
