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Day 1…

Monday, January 11th, 2021

SWOD/SKILL:

Please be to class ON TIME today is day 1 of 20rm BS Challenge. You can mobilize before the top of the hour but as soon as the top of the hour hits you’ll start with an empty barbell on the rack and begin warming up your squat. you will have 15 min to work up to your starting weight and complete your 20 reps.

METCON:

4 RFT:
10x Pullups
200m shuttle sprint
10x Front Squats 135/95
200m Shuttle Sprint
1 min rest

UPDATES/EVENTS/REMINDERS: 

*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! 

*MACRO CHALLENGE
Challenge starts today! If you still owe $25 (cash) for the challenge please bring that in. If you have any questions at all please feel free to ask or you can always ask questions on the private Facebook page “HEMI Macro Challenge.” Remember EVERYTHING must be weighed out and plugged into my fitness pal. You should all have the rules and your first weeks log to plug in your daily points. If you don’t your paperwork is waiting for you on the front desk as you enter.You will all get an individual text today and video sent out for your ab and mobility challenges for the week. Please be honest as you’re doing these challenges when saying you’ve completed them or not. Good luck to everyone! 🙂

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