WARM UP 400m Run 1x w/out Barbell 10 Good Mornings 10 Air Squats 10 Lunges total Again with Barbell plus 10 Barbell Shoulder STRENGTH Front Rack Lunges from the racks

REMINDER!!!  If you have not complete your Benchmark for the “We Are Change Challenge”, you will have that opportunity following a brief meeting at 5 pm. WARM UP 3x: 250m

WARM UP  Indoor Plyos Snatch Progression Warm Up ENDURANCE Shuttle Run Relay! 4 teams (2 on each side of pull up rigs) Relay style shuttle run race (each person must

REMINDER: Those of you who are participating in the “We Are Change Challenge”, be sure to grab a coach today and have them get your measurements and pictures.  Your last

WARM UP PVC Warm Up: 10 reps each X 2 Rounds Pass thrus Figure 8’s Twists (3-position) Good Mornings MOBILITY Post WOD Foam Roll WOD “Mary” 20 MIN AMRAP: 5

WARM UP Everett Warm-Up ENDURANCE Tabata – 4 Rounds for Total Reps: – Burpees – Jumping Squats – Mountain Climbers – Row (Calories) WOD 5 Minutes to Complete: 750m Row

REMINDER!  Today is the last day to sign up for the “We Are Change Challenge”.  Also, if you are already signed up, please ask a coach to take your measurements

There are still a few spots left in the “We Are Change Challenge”.  Sign up quick because Tuesday (tomorrow) is the deadline for signing up! If you are already signed

Hey, We Are Change athletes!!! I can’t not wait for this challenge to get started. You must get your measurements and pictures done this week before or after class. As

WARM-UP 2 Rounds of: 250m Row 10 Barbell Good Mornings 10 Barbell Back Squats 10 Barbell STO *Add light weight for round 2 STRENGTH 10:00 to find 3 rep touch