Class Schedule
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Friday – 5/27/16

No regular classes on Saturday. There will be Open Gym times from 9am-10:30am

Here is the updated Heat time for Brittany. You can live stream at


Friday (27th)

Event 1: Heat 3 – 12:55pm

Event 2: Heat 3 – 3:30pm

*I hope that we can all come together to cheer on Brittany!



Forward lunge to instep x 4/leg

Backwards lunge w/ twist x 4/leg

Lateral lunge x 4/leg

T-Spine Opener

Banded pull-aparts x 25 reps


3 sets:

External and internal shoulder rotations x 15 each



Banded ankle pulse x 15/leg

Deep Squat Progressions x 5 reaches/arm

Pistol progressions from box x 8/leg

Hanging Scap Shrugs x 8 reps

Kipping toes to bar progression w/ high knees x 8-10 reps (not an actual toes to bar)


A. EMOM, for 15 minutes (5 sets):

Minute 1 – 10 Toes to Bar

Minute 2 – 15 Kettlebell Swings

Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

*same load for swings and goblets lunges

*Dont underestimate this EMOM. Pick a KB wisely!