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WODs for the week 9-7-20 to 9-12-20

Emiley and Chris have decided they can open the gym on Monday for anyone who would like to come on Labor Day to workout. As far as I am concerned the gym is technically closed. I will be back in the gym on Tuesday! Please let Emiley know if you want to join them at 8am Monday. If you need her number, text me and I will give it to you.

I want to share with you a discount that you have available to you at any time. My training is in CrossFit methodology. I got my Level 1, Level 2, then Level 3. I have to have continuing education to keep this last certification. So I have extra training in Gymnastics, Weightlifting, Mobility, Anatomy, Nutrition, Programming and Spotting the Flaws in movements. My expertise is not in marketing, sales funnels, social media, webinars to create lead generators, converting to sales. This is where you come in. I do my best to train you and provide an excellent product that you can take part in to be fit and healthy. If you like what you have seen as changes in your fitness, please tell someone else. For every person you bring into the gym that signs up as a client, you will receive a discount on your training fees. If you are unhappy with something that I have not provided for you, please tell me, so I can remedy that! My goal is to help you sleep better, eat better, move better and manage your stress. That is the key to fitness and healthy living. Let’s share that with people who don’t know what they’re missing.

MONDAY 9-7-20
Labor Day Holiday
Call Emiley if you want to join her at 8am
Text me for her number.

TUESDAY 9-8-20
Strength WOD: Back Squat 40%,50%,60% (5-5-5)
then:
AMRAP in 20:00
15 Burpees
30 Calorie Row

WEDNESDAY 9-9-20
3 Rounds for time:
25 GHD Sit-ups
5 Wall Walks
50' Overhead Walking Lunges (barbell)

THURSDAY 9-10-20
Strength WOD: Power Clean 40%,50%,60% (5-5-5)
then:
"DT"
5 Rounds for time:
12 Deadlift*
9 Hang Power Clean
6 Push Jerk
* use one weight for all lifts

FRIDAY 9-11-20
4 Rounds for time:
400 meter Run
3 Rope Climbs
7 Squat Snatch

SATURDAY 9-12-20
Open Gym at 8am and 9am
Yoga at 9am

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