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Family Day

This upcoming Monday (February 9), is BC Family Day. We will be running our long weekend class schedule as result. Saturday, February 7 there is 10am class only. Monday, February 9 there will be only 9:30am class. Please adjust your schedule accordingly and enjoy the day!

Workout of the Day


Dynamic W/U


EMOM for 10min:
3 Hang clean & Push Jerk @50-70%


Prison Rules Style
15 Intervals for 48 total Intervals (16 rds each)
3 Reps Per Interval:
2. FS
3. S2O

*Complete all 16 rounds at each exercise before moving on

RX: 105/155
Zone 3: 65/115
Zone 2: 35/65
Zone 1: scale as needed


Band hamstring stretch – 2min/side

Smash/roll hamstrings

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