Swing into the new year!

Warmup: 3 Rounds of

6 Frog Hops

8 Reverse Lunges 

10 Pushups

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Buy-in: Perfect Snatch Complex ~ dont care about weight - we need perfect movement!

Mid-shin to high hang x6

Mid-shin to snatch pull x6

Mid-shin to power snatch x6

Mid-shin to full squat snatch x 6

Over-head Squat x6

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Strength: Snatch (power or full squat ~ depends on the athlete)

1x5, 3x3, 3x1

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WOD: 10!

KBS 70/55#

Box Jumps 30/24"

10 meter sprints

Saturday

Warmup: Coaches Choice

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WOD: 

Stephen Bouzane | Age 26

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

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Sunday

Amnesty/ Sunday Funday ~ Regular Hours 7, 8 & 9 am

7am - Sunday Funday -> Anyone is welcome even non members

Amnesty - Pick a workout you may have missed during the week or work on a skill

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Monday

Happy New Years!!! 

ONLY 1 Class @ 9 am!!

Keep up the great work, Sarah!

Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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Strength: Bench 5! ~ Increasing Loads

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WOD: "Delvechio"

10! of

KBS 70/55#

Ab Mat Situps

20 DU's after each set