Join us Friday November 25th at 110 Lincoln for a community gathering you won’t want to miss! We will be hosting a community hero workout starting at 9:00am for anyone looking to sweat after the big Thanksgiving holiday!
All fitness levels are welcome.
If you’re curious what the training day will look like, we’re paying homage to Army Sergeant Jeremiah Wittman. He was “assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.”
We will also be hosting an open gym from 10:00am until 3:00pm thereafter.
See you in the gym!
DEUCE ATHLETICS GPP
Complete 4 rounds for quality of:
8 Zercher Reverse Lunge (ea)
10 DB Bent Over Row
:30 Side Adductor Plank (ea)
Then, EMOM 12
Min 1: 8 Power Snatches (95/65)
Min 2: 12 Alternating Plate Push Ups
Min 3: :30 Max Double Unders
DEUCE GARAGE GPP
“Hip Mobility Series 2.0”
Complete 2 rounds for quality of:
16 Alt KB Front Rack Shin Box Flow
:60 Lateral Banded Hip Distraction – Left
:60 Lateral Banded Hip Distraction – Right
Then, complete 3 rounds for quality of:
10 Heel Elevated Goblet Squats
12 Goblet Squats
10 Jump Squats
Then, complete 8 rounds for calories of:
:30 Max Cal Assault Bike
-Rest 1 Min-