NEW SWAG

New shirts are in!!!

$30.00 for these very nice These Fist Fly shirts that Coach Meg got sorted out for us!

You can purchase these in the gym, and can use your push press account. Just talk to your coach and they will get you set up!

Reminder next week we have a our Supplement sale happening and just an FYI these new shirts are not part of the buy any 2 supplements and get a free tshirt. All other shirts however can be selected.

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TRAINING FRIDAY

WARMUP

Turkish Getup Review

then

4 rounds

1R/1L TGU

50 Heavy rope skips

WOD

AMRAP 17 minutes:

RX

Assault Bike 20/30 cal

20/30 pullups

75' single DB OH walking lunge (35/50)

FG2: 15/20 pullups, lunge 25/40

FG1: Jumping Pullups (20/30), scale DB as needed

CP1: CTB pullups

CP2: 7/12 ring MU, DB 45/70