Coach Damian lives and breathes how to create the best possible experience for our members each and every day. Now that's progress, excellence, and inspiration!

Coach Damian lives and breathes how to create the best possible experience for our members each and every day. Now that's progress, excellence, and inspiration!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 


2. 🔋”Magnetism”🔋
For time:
Handstand Push-ups
10-9-8-7-6-5-4-3-2-1
GHD Sit-ups
20-18-16-14-12-10-8-6-4-2*
*Row 300m after each set of GHDSU

LIII: as Rx’d
LII: Scale HSPU to Pike Press or DB Press as needed, Sub weighted sit-ups.
LI: 5 rounds not for time of
6 DB Press, 12 Butterfly sit-ups, 300m Row


Have fun!

HALLOWEEN THROWDOWN: SATURDAY!
9-12 (doors open at 8.00 am and award ceremony at noon)

All are welcome! Stop in and cheer on your friends!

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