Deucer

We are opening late today (Saturday June 29) because we are running in the LPGA 5k as a corporate team! Amy and Nick are running their first 5k ever! So, of course, we are doing it together.

We will be open from 10-12. Come in and make up a workout you might have missed this week. or join us for...Deucer

We have surpassed 200 members!!! In honor of our achievement, let's do a workout commemorating our first goal of 2-hundy!


Warm up:

400 m Run/Row

10 M Bear Crawl Forward

10 M Bear Crawl Backward

Leg Swings Forward & Backwards

Leg Swings Laterally

Resistance Band Shoulder Stretches


Then complete one of the following options:

Option 1: For Time

200 Squats

200 Jumping Pullups

200 Pushups

200 Situps or Alt Leg V-ups (R+L=2) or Tap Down Crunches or a combo of all


Option 2: For Time

100 Squats

100 Jumping Pullups

100 Pushups

100 Situps


Option 3: For Time

50 Squats

50 Jumping Pullups

50 Pushups

50 Situps


Cool Down:

Child's Pose

Chest & Shoulder Stretches

Lower Back & Piriformis Stretches

QL Stretch

T-Spine Stretch (Pictured)


*Yes we can partition into rounds OR complete all the reps of one exercise at a time

*PLEASE use a stability ball for situps, if needed, to avoid the tailbone raspberry

*If you have been coming less than a month, please only complete option 3 and no more. Not today.

*This workout will take longer than 30 minutes. Sometimes that's alright.

*If you feel the need to through in some pullups, sweet! Just don't do 200. That would be dumb. Not worth the risk and residual pain and soreness.


4th of July Family Field Day! Sign up HERE!


T-Spine Stretch


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