Monday November 30, 2020

A few people have talked about dieting hardcore from today until Christmas Eve. If you want in on that group, it is free and Coach Ben will link you to the group. Just text 530.908.7678 and you’re in.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

WARM UP: 4 rounds

10 Bar facing Up downs
5 barbell deadlifts
5 barbell back squats
THEN MOBILIZE 
:30 pigeon R/L
:30 prone hamstring R/L
:30 squat stretch

STRENGTH…

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Black Friday 2020-10 am

Black Friday Partner Workout

10 am only

Friends and Family are welcome at no cost!

Workout will be posted at the gym.

Saturday at 10 am also open to family and friends.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm Up:

8 min Warm Up

3 min any machine

Then 3x

5 hand release push ups

7 ring rows

9 up downs

Mobility

Iron Cross<…

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Monday November 23, 2020

Its Thanksgiving WEEK!

Get in walks, workouts and healthy meals whenever you can.

MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:

CLICK TO RSVP NOW!

IRON MILE|MAYHEM

Warm Up/Workout Prep

30′ walk on toes
30′ walk to toes backwards
30′ walk on heels
30′ lunge walk-arms locked out overhead
30′ lunge walk – torso twist towards forward leg
30′ butt kickers
30′ high knees
Then:
4 rounds
30’+30′ jog d…

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