Happy Birthday, Janina Mak!

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Have a wonderful birthday, Janina! <3

 

Strength & Conditioning Day 2:

Snatch + OHS x 1 + 1

Pullup or ring row x 5

 

3-4 sets:

400m row

10 KB Snatch (5R/5L)

Monday April 20, 2015

Row-of-Kettlebell

Strength & Conditioning Day 1:

Box jump x 4

Front Squat x 4

Side plank 3×30 seconds

6-8 sets:

Sled Sprint x 1

Rest 3:1

 

OPEN GYM TOMORROW, 9:30-11:30

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Hey gang, we will have Open Gym tomorrow morning! Β Please note the slightly later time- 9:30 a.m.-11:30 a.m. :)

Happy Birthday, Eric Gustafson!

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We wish BlackBox FW member Eric Gustafson a very Happy Birthday! Β :)

 

Strength & Conditioning Day 5:

Waiter’s carry x 3

Jerk x 2

 

4 sets:

30 second jump rope

15 second chin over bar hold

30 second mountain climbers

*30 second rest between each