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Wednesday Jan 2nd

January 2, 2019

2019 IS HERE!

A new year brings many new things as well as making plans to achieve those things. "A goal without a plan is just a wish"

 

The monthly goals board has been wiped clean and we want to congratulate those who accomplished their December goals.  Tomorrow we are raffling off a $50 Rogue Gift Card for those who complete their goal.  January goals must be up before the end of this week. 

 

 

 ATTENTION ATTENTION ATTENTION ATTENTION!!!

READ BELOW IF YOU TAKE BUTTS STATION ROAD

 

 

JANUARY ATTENDANCE CHALLENGE!!! 

For the month of January we will be having a challenge that requires that you just show up to class.  The Attendance Challenge: you must sign into the digital whiteboard every class AND log every part of your workout. Those with perfect January attendance will receive a nice treat... lets just say, its pays to come to class! 

 

 

 

WOD

Squat Clean Complex
On the 90 Seconds x 5: 
Power Clean + Hang Squat Clean + Squat Clean

*increase in weight each set or stay the same

 

Body Armor
One Attempt @ MAX Strict Pull-ups
Then…
3 Sets of:
16 Front Rack Reverse Lunges (8 Each Leg)
20 Weighted AbMat Sit-Ups

*After Each Set, Complete 30-40% of Max Strict Pull-ups

 

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