Tuesday, September 6th, 2016

160204_RFH_DP_K_TUAN_Tertiary_Bucket
Whatever sport your child plays, they will benefit from our ATHLETIC PERFORMANCE TRAINING with Coach Justin Story, Former Professional and Collegiate Athlete.

Sessions are Tuesdays/Thursdays
3:30pm 13-18yr
4:30pm 8-12yr

STARTS TODAY!
COME IN FOR YOUR FREE SESSION!
STRENGTH

Superset:
Floor Press (with pause)
10-10-10-10

KB Goblet Walking Lunge
20-20-20-20

*Superset= Alternate working sets between two movements.

 

WOD
9 Minute AMRAP:
10 Med Ball Sit Ups 20/14#
15 KB Swings 53/35#
30 Double Unders

Gymnastics

Level 1: 25 Total Push Ups
Level 2: 50 Total Push Ups

RX

Cates 5+20
Josh C 4+14
Kirk 6+1
Kyle G 5+10
Best 4+25
Amanda 6+16
Belinda 5+18
Longo 6+6
Shaq 3+37
Terra 6+22
Mich W 4+23
Gary 5+26
Jeff W 5+19
KK 6+14
Terra 6+22
Nicholl 3+48
Jon 4+15
Meghan 4+10
McKown 5+45
Conor 5
Meghan H. 3+35
Curt 6+5
Hollywood 5+3
L Mello 4+37
Ray 4+4
Brett 5+10
Justin 4+54
Nathan 4+10
Bill H 4+10
Kapitan 5+20
Max L 6+2
Josh P 6+1
Marion 4+14
Mandy 4
P Diddy 5+5
Gregg 5+24
Sam 4+75
Kevin 5+50
Lesa 3+33
Bill F 5+32
Erin 5+33
Mer 6+14
Sarah 3+28
Max 4+29
DP 6
Dawn 4+7
Joe 5+19
Tom 3+20
Jodi 4

MOD

Barks 4+10
Tammi 4+23
Gary 5+8
M&M 5+22
Eric 5+10
Ryan H 4+11
Janet 5
Liana 4+6
Teri 3+15
Renee 3+1
Tonya 3+11
Amy B. 3+30
karen 3+85
Alissa 4+5
Val 4+3
Kelli 3+40
Amanda 4
Dawn 4
Christy H 4+16
Ona 4+25
Frank 4+10
Annie 3+14
Bre 5
Caroline 4+5
Jen 2+10
Jason 3+50
Sabrina 3+20
Kendra 3+23
Brad 4+11
Carrie 5+40
Michelle 5+4
Brittany 4+6
Garrett 4+3
Jen 4+25
Brad 4+11
Carrie 5+40
Steve 4+8
Michelle 5+4
Brittany 4+6
Garrett 4+3
Jen 4+25
Dave 3+40
Josh 3+1
Greg 3+25
Denise 4+17
Natalie 4+13
Shala 4+19
Jeff 4+6
Kimmy 3+45
Katy 4
Adam 4+70
Charity 4+10
Katrina 4+5
Kate 4+5
Michele 4+27
Deanna 4+21
Mason 3+16
Natalie 3+56
Kristi 3+38
Lauren 5+10
Alicia E. 5+16
Robin 4+5
Tiffeny 4+14
Adam 4+10
Allen 3+10

_____________________________________

 

intentionOn Board 6
Skill
SDHP
T2B/Toe Raise Kip

WOD

14 Min AMRAP
150 Meter Run
5 Toe Raises
10 Sumo Deadlift High Pull
15 Mountain Climbers

Core Down
3 Rounds:
10 Superman
10 Sit Ups

Katie 4+7
Mary 4
Leslie 5
Karen 3+9
Johnanna 4+7
Brittany 4+1

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