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Tomorrow's 7-9 a.m. Focus Class has changed. The class will not run from 7-8:30 a.m. You can arrive at any time but keep in mind the group WOD will start no later than 8 a.m. We have a Movement and Mobility Seminar starting at 9 a.m. With 2 large groups entering and leaving at the same time, parking will be an issue. We ask that those attending the class exit promptly so free up parking for those attending the seminar.

The WOD will be a team effort. Depending on how many people we have, teams will have either 4 or 5 members per team. Here it is.

W.O.D. "Bags O Fun"

-This is two timed events. All teams will start the first event together with a 800 meter run. Once all team members have finished the run they will pick a station to start at and rotate through all stations until the work is complete. They cannot rotate until ALL members are done with their task.

  • In order. 40 Calorie Row, 30 Burpees, 40 lunges, 30 Pull-ups, 40 Push-up

-Times will be recorded for each team. The first team to finish will be the first team to go in the 2nd event. When they are done, the 2nd team will go and so on until we're done. Times will be recorded and added to the first WOD time. The team with the lowest score will win.

  • The team will shuttle all of our sandbags from the black line in front of the gym to the black line near the back parking lot (about 250 meters). When team 1 is done, team 2 will start where team 1 ended. Team 3 will start back in the front.


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