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Looking for Christmas Elves

We are putting together Christmas stockings for the homeless on December 23rd from 11am – 2pm. Come join the Christmas cheer, lend a hand and enjoy some Christmas snacks!

Looking for some Elves to help Vintage Mike on Christmas morning deliver the stockings. He will be meeting at Our Place (919 Pandora Ave) at 8am December 25th.

Is anyone available in the morning to lend a hand spreading Christmas cheer?

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Only 9:30am and 5:30pm class today!

Open gym: 10:30am – 12:30pm & 6:30pm – 7:30pm

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on kipping swings, aimed at pull ups and bar muscle ups

Strength: 3-3-3-3-3 back or box squat, increasing weight with each load)

Super Set: 5-5-5-5-5 single arm ring row, increasing weight challenge with each set)

Metabolic Conditioning: “Apache (Jump On It)”

For time – 4 rounds

Chest-to-bar pull-ups
16 box jump
then immediately after if you finish Sub 7 min: 35/30/25 calorie row

Performance: 5/8 CTB, 20″/24″, 35cal
Athletic: with band, 18/20″, 30cal
Health: jumping CTB, 12/18″, 25cal

Scaling Guide: 4-9 minutes, about 1:45 per round.

Scale Up: 12 chest to bars for everyone

Optional ‘Cash Out’: 4 min max cal row or airdyne

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