BRING A FRIEND(s) FREE W.O.D. Saturday 1/27/18

26
Jan

BRING A FRIEND(s) FREE W.O.D. Saturday 1/27/18

It’s BRING A FRIEND(s) FREE DAY!

The last Saturday of each month you can bring a friend(s) to the 9am class workout for FREE, show them around, and have them join you for a challenging yet simple workout, that will leave them with that layer of sweat and feeling of accomplishment, all for free!

***Remember our 10% referral discount if they join, which is applied to both of your accounts for the month 🙂

*Coaches – please make sure to point out and introduce any new faces, and assist however needed!

Conditioning WOD

Buy In: 50 Abmat Situps

then 10,9,8,7,6,5,4,3,2,1 reps of…

KB Swings

Thrusters

Slam Balls

Buy Out:  “Accumulate” 4 minutes in the plank (on elbows) –

-watch the clock on the plank, and when you rest, it doesn’t count toward you “accumulative” time

*Beginners – Crunches instead of situps if needed, 35lb or less KB, 75lb or less Thruster, 20lb or less slam ball, consider cutting the plank into half, and scaling to knees or on hands

*Scaled – use the movements and a weight comfortable for you between the beginners movements/weights and RX movements/weights

*RX – 70/55 KB, 135/95 Thruster, 30/20 Slam Ball 

Post total times to board!

No Weekly Skills Class on our Bring A Friend Days!  Visit and enjoy the time together as a community!

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