We wish Coach Noah the happiest of birthdays today. We are so grateful for Noah's gentle heart and kind spirit. May your day be filled with love, laughter and perhaps a few burpees.
Please help celebrate Noah's birthday by attending the Embu (public demonstration) of his dojo, Makoto No Shin Kan, tonight at 6:30pm. This is an especially auspicious day for Noah today as it is also his dojo's one year anniversary. Congratulations Noah!
As many rounds and reps in 5 Min of:
2 Muscle ups
4 Alternating pistols
Rest 2 Mins
2 x Alternating Tabata
Even: Kettlebell Swings 1.5/1pood
Today's workout was created by Coach Noah. He created two intervals with his favorite movements. The first short interval tests two of our most challenging gymnastics movements. Next we'll test our anerobic pathways, explosiveness, hip drive, core stability and shoulder strength with 2 full Tabatas intervals. Remember, the intention of the Tabata is to go hard for each 20 second interval. Do not pace this workout. Good luck!
Dec 5-9 - Podium Week
Dec 5 - FREE AED Training
Dec 9 - Bring a Friend Day
Dec 17 - Reindeer Games Holiday Potluck Party
Dec 23 - 6, 9 and Noon classes only
Dec 24-26 Gym is Closed
Jan 2 - Gym in Closed
Jan 13 - Feb 3 Row'd Royalty
Feb 17 - March 3 - THE OPEN
March 6-11 - Femme Fatale Week
Record your WOD on Beyond the Whiteboard.
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