Tuesday

13
Aug

Tuesday

Announcements

Great news guys…we are finally getting our area in front of the gym COMPLETELY re-asphalted!!! ????
Our dreams have come true???? Sled pushes and less dust!!!????
Unfortunately the landlord just informed me of this yesterday and the company doing the work starts today ????

That said, everyone will need to park out on Industrial Drive all this week from Monday 8/12 to Friday 8/17.

Remind yourself to leave 10 minutes earlier than normal to park on the street and walk in. Also, there will not be a late Burpee penalty given the circumstances.
This is just for one week and will be over will be over in a flash!!! ⚡

Rubicon Functional Fitness – Functional Fitness

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Warm-up

Warm-up (No Measure)

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L)

25’ Cross Body Walk (R)

25’ Cross Body Walk (L)

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

Beginner – Transition Drills

Intermediate – High Ring Drills

Advanced – Mult. Reps or Strict Work

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Bike

50 Wall Ball (20/14)|(14/10)

10 Ring Muscle-Ups