Sunday, March 13, 2022
6X9+6+9 (RETEST 3/10/19&21)
Christian will have the gym open from 9-11am on Sunday morning for 22.3 retests!
Next Saturday, March 19th, Justin’s mom will be at the gym after Free Class to provide you with breakfast omelettes to showcase some awesome kitchen supplies from Epicure. Be sure to check it out!
Today’s workout is a special request from a member that was sad they missed the workout for the 69th day of the year.
Sadness! If today isn’t an option, could we do it Monday?
Yikes 😳
Should be open from 6-9am.
Metcon:
69 Double Unders
69 Pullups
69 Shoulder to Overhead 95/65lb
69 Cal Row
69 Burpees
69 Back Squat 115/85lb
69 Cal Bike
69 GHD Situps
69 Deadlift 135/95lb
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Mike Cegelski
Sunday Early Fitness
WOD: Row, Bench, GHDs (I didn't fall out this time). Banded lat push aways, banded hip pops, banded bmu, banded pistol work.
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Pauly VanderKelen
50 cal Echo Bike WU
45 degree Incline Chest Press: 10 reps @ 45,75,95,115,135,155# (9+1), and 135# again / 4x12 Strict Decline Sit-ups with a 25# dumbbell on my chest, then 2x12 Strict Twisting Decline Sit-up / 4x12 Cable Chest Fly @ 40,45,50,55# / 3x10 Tricep Pull-downs @ 60# / 3x10 Arm Curls with 35# dumbbells / Sauna, VibePlate, and Red Light!
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