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Monday 150216

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This Saturday, Feb. 21 is our next "Bring-a-Friend" day during the 8 and 9AM classes. Let your friends and family know and direct them to this link in order to sign up.
Remember that starting next Monday, Fitness and Performance will be combined into the same classes. That means that you can do either Fitness or Performance at any of our scheduled class times. This will be possible because the programs will parallel each other, meaning similar movements used and structure/flow to the workouts, but the differences will come in the form of the movement/workout complexity and loading demanded. Check out our latest newsletter for more details.

Oh and if you're not subscribed to our newsletter, make sure you do that!
Fitness

A. Press: 5x5, build to AHAP, 2min clock
B. BS: 3x8, AHAP, 3min clock
C. 5min HSPU skill work
D. 5min pull up skill work
+
"Fran"
21-15-9
Thruster, 95/65
Pullup

Notes: 8 min cut-off. Record times on board.

Performance

A. back squat, 3, 2, 1; rest 3mins
+
8min AMRAP @Open pace
8 PS, 95/65
8 burpees
8 TTB
+
20mins Z1 AD

Notes:
- each set of BS should be tough
- yes, do the 20 min of Z1 work on the AD...we'll be doing a lot more high intensity/effort work now so this recovery work will be important
- record BS loads and rounds/reps completed on board
- J-Earley: 5 rnds + 8 PS + 2 burpees

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