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Friday 161216 Work/Rest Fran

It is celebration time as we wind down 2016 and we will have special hours to finish out December and into the New Year.  They go into effect on Monday the 26th:

  • Monday 19th-Friday 23rd: regular schedule all week
  • Saturday 24th: 9:30am class only (as usual)
  • Monday 26th-Friday 30th: two morning classes 7am, 9am and one 5pm class
  • Saturday 31st: 9:30am class only (as usual)
  • Monday January 2nd: back to regular schedule bright and early at 6am
David and Lisa aren’t the only ones getting married soon… Hannah and Ford are too!

Friday’s WOD at 7 and 9am, 3 and 5pm
Work/Rest Fran
21-15-9 reps/round for time of:
thrusters (45/30kg*)
pull ups
work for exactly one minute, rest exactly one minute until all reps are complete
*For PR Fran times under 4 minutes, increase load by 5kg for each 30 seconds
Post load and total running clock time to chalkboard/journals

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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