email us: | 4278 Alternate 19 South• Palm Harbor, FL • 34683

Open Gym or Daily WOD

Thursday, January 7th, 2021

Happy Birthday Jess


5 RM LBBS- for those who do not already have one.

5 rnft:
10x Floor BP
Alt. 10x Hollow Rocks
10x Dips

500m Row
10x Ea. Side Alt. DB Curls
10x DB Shoulder FLys
1x Rope Climb
15/10 Cal Bike
1 min rest


*Dues are due the 1st of each month. Please see a coach when you come in to train next. Thank you! 

*Please continue to get on the schedule AHEAD OF TIME for each class you plan to train in. Please text the schedule line if you have to make any changes. Thank you! 

Challenge starts Jan 11th. Please make sure you turn in your sheets TODAY along with $25.00 cash to any coach working the floor. You will get your numbers back ASAP. Please start trying to work your food into my fitness pal and see if any questions come up before the challenge starts. ALL rules are posted to the Hemi Macro Facebook page already. You will also receive a print out of the rules plus the first weeks food log. Please read everything in full.

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