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Quick Announcements: 

  1. Christmas and New Years Schedule:
    • Monday 12/18 – Saturday 12/23 are normal hours
    • CLOSED Monday 12/25 and Tuesday 12/26
    • Wednesday 12/27 – Saturday 12/30 are normal hours
    • CLOSED Monday 1/1/18
    • Evening (6&7pm) on Tuesday 1/2/18
    • Wednesday 1/3/18 we return to normal hours

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Mindset:

“The truth is, everyone is going to hurt you. You just got to find the ones worth suffering for.”
–Bob Marley

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Nutrition:

B vitamins, pink salt in your waters and beets will help you stay hydrated and metabolizing to help avoid and scare off hangovers

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Movement:

A. Warm-up/ Skill:
Work up to a 4 rep shoulder/hip/knee/toe touch from handstand position
*Scaling from box to wall to freestanding based on progression

B. Weightlifting:
15 Minutes to establish a heavy Clean Complex
Power Clean + Front Squat + Full Clean + Split Jerk

C. Metcon:
5 RFT
40ft Handstand Walk
20 Front Squats (95/65)

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Recovery:

MWOD Battlestar