Hi All!

Thank you for coming to the party. It was a pleasure to see all of your beautiful faces outside of gym clothes. Hope you had fun, enjoyed the food, booze, Matt’s playlist and just chatting it up with your fellow community members.
As your coaches, it was pleasure hosting you for the evening. Congratulations again to all our award winners. Already looking forward to next year.
On another note, this Thursday’s 7:30pm class is going to be a breath class presented by PJ Nestler for his mother’s charity, Set Her Free. There is a link below that will take you to the website for more information as well as making a donation. 
If you have any questions, please feel free to reach out to your coach!  

https://xptbreathingshf.splashthat.com/


 

Tuesday – Practice 

A) Gymnastics Pulling/Pressing Movement Competency

B) Bar Muscle Up Drills

C) FQT (Movement+Work Capacity – 8 Minute Cap):
12-9-6-3
Bar Muscle Up
SLLS Combo (Squat + Lunge + Lunge + Squat)

Wednesday – Competition

Nancy’s Drunk Uncle
A) Mov-Cap: Overhead Shoulder Test – Mobilize – Re-Test

B) Work-Cap: FT
400m Run
15 OHS (95/65)
200m Run
5 OHS
400m Run
15 OHS
200m Run
5 OHS
400m Run
15 OHS
10 Burpees “Over The Bar”

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