Monday 200504

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Complete the following for time:


Double Dumbbell Thrusters

Strict Pull-ups


From now on we will just be posting the equipment version of the workout. For the non equipment version, look in the workout notes section of SugarWOD and it will have that along with any scaling options you may need. 

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May Athlete of the Month, Karah!

AOTM For May Is Karah!

Karah has been with us for a little over three years and we are so happy to have her as apart of our crew. You can find her at the gym pretty much every day at 6am working her butt off! She comes in, works hard and has a great attitude. We are so proud of how hard she works inside and outside the gym. Keep it up Karah, you are awesome!

Weekly Challenge Number 5!

New weekly challenge is going to be, getting out for a brisk 10 minute walk after a meal. If you have a lot of time on your hands, you can walk for 10 minutes after every meal. Walking for 10 minutes after a meal has shown to improve insulin sensitivity, decrease gas, improve digestion, decrease DOMS (delayed onset muscle soreness), and aids in recovery. You can also take this a step further and try to stand 10 minutes every hour. If you have a sedentary job, try and stand or move for 10 minute every hour you are sitting. Get outside, get some vitamin D and walk for 10 minutes. Pretty easy if you ask us!

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Coach Jonny with a workout brief for “Sfran”.

Here is a video from Coach Jon explaining the workout. Let us know if you have any questions, hope to see you all at our Zoom classes either at noon or 5 pm!





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