03/16/2016 Hero WOD and New Yoga Schedule Starting 3/21!

Not a ton of time for warm up today!  Here’s a nice long HERO WOD to get you through a mid week slump.

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Coach Karl warming up with a few ring muscle ups.

WOD:

“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

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****GYMNASTICS CLINIC WITH TRACY JOHNSON****

SATURDAY, MARCH 26TH, 2016

1:00-3:30PM   COST $25 PER PERSON

(CLASS SIZE IS LIMITED TO 12)  PLEASE PRE PAY TO RESERVE YOUR SPOT!

SIGN UP ON THE WHITEBOARD!!  COME LEARN BALANCE MOVEMENTS, HANDSTANDS, FUNDAMENTAL STRENGTH, FLEXIBILITY AND CONDITION EXERCISES WITH AN ASSESSMENT OF SKILLS FROM THE GYMNASTICS PERSPECTIVE!!

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