Wednesday, November 29, 2017

Support your community


Now that the Season of Shopping is upon us, I'm thinking of money and what it means to spend it consciously. We respect our members and their money, and we try not to nickel and dime you: we truly want you to feel like a full member without having to shell out for lots of extras, or walk by a commercial display every time you come in the door.

We make such an interesting community with so many careers and interests, businesses and services. I want to encourage our members to support each other during this season of commercialism, so we will be spotlighting members' businesses and services during some posts this month and in a Recommended Products and Services page on our website. If you'd like to be included (and don't be shy!), please send Mike or Amy an email with a one-to-two paragraph description of what you do and how to find you (professional website, email, etc.). Hobby businesses welcome too!



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-2-3x2

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

4 rounds:
4L, 4R KB thruster
6 full range high pulls 1 interval higher

then

5 rounds:
20 bodyweight row
10 floor to feet
5 push ups

then

2 minute bar hang



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