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FLEX FRIDAY IS BAAAAACK. Stick around after the 5:30 class for some celebratory Friday wine with friends!

Flash back to two Fridays ago… PR city!  And who knew Xan’s PR snatch would be a prelude to a new personal best squat, deadlift, and bench.  Congratulations to EVERYONE who is working toward and hitting their 2019 goals!  Keep it up!

Flash back to two Fridays ago… PR city! And who knew Xan’s PR snatch would be a prelude to a new personal best squat, deadlift, and bench. Congratulations to EVERYONE who is working toward and hitting their 2019 goals! Keep it up!

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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Flex Friday!

Buy-in: 50 Burpees for Time

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Bench 10-8-6-4-2 with the following after each set ~ not for time

6 chin ups

12 Kettlebell High pulls

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3 Rounds ~ not for Time

10 laying Kettlebell pull-overs

10 single are Kettlebell row (10 on each arm)

10 seated DB Curls (10 on each arm)

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