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WHAT AN AMAZING NIGHT!  The last FNLs and BBQ was soooo much fun!
Thank you to all the athletes, judges and spectators who came out.  : )

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Last night was also Logan’s last night with us as he is moving to Colorado!  Good luck Logan!!

logan last day

WORKOUT OF THE DAY:

Dynamic Warmup & Mobility: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Warm up with 2 Rounds of YTWs or Crossover Symmetry

Strength: Minute 21 – 40
Bench Press 3 – 3 – 3 – 3 – 3

Super Set: Banded Pulls Between sets, 2 total sets.
Focus on Pulling your elbows down and retracting the shoulder blades to maximize the use of your pulling muscles

Workout: Minute 41 – 60
For time:
900/1000 Row
20 Burpees
450 / 500m Row
15 Bupees
250m Row
10 Burpees

FITNESS CLASS
Complete 3 Rounds of 1 Minute max reps with a decreasing Rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):

Ski Erg or Slam Balls
Plank
Burpees
Row

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**PLEASE NOTE: Strength is cancelled for this Friday evening! Come celebrate the last open wod with your friends and a little Diablo Moxie BBQ!!**

You can make up this workout during open gym Friday or on the weekend if you’d like.

WEEK 4 / DAY 2

* Snatch 6×1 @ 74% 1 RM Snatch
* Power Clean & Power Jerk 5x(2+1) @ 79% 1 RM C&J
* Front Squat Work Up to Single @ 92% Then, 3×3 Drop Set 20/30 lbs
* Push Press Paired with Bent over Rows 5x(3+8) @ 74%

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Sami asked me to post the note below for everyone..

“Dear Moxie Family,
I cannot thank you all enough for the love and support for my family and I during this very difficult time. Your cards meant the world to us and are now on display on my Mom’s ever-growing wall of encouragement, which has now become all of our wall of encouragement! My Mom was the epitome of health at the time of her diagnosis and loved working out, eating right, and pushing herself to new limits more than anything else besides being the most amazing Mom to us 5 kiddos. We have NO idea how blessed we all are to have healthy bodies and to be able to work out at such an amazing box like Moxie. The next time you’re feeling lazy or want to skip out on a workout…think of my Mom and her love of staying fit when she was capable of doing so. I am beyond grateful to call Moxie my home and all of you my family!

Love,
Sami”

Let’s continue to support each other tonight!
Join us for the last Open wod celebration!!!   We are hosting a BBQ and will have burgers, dogs and beer for all ;) You don’t have to do the Open wod to come join in the fun.   See you there!!

WORKOUT OF THE DAY
Dynamic Warmup & Mobility: Minute 0 – 20
Ankle – Using a Roller, smash out your Gastroc, Soleus & Peroneals.
Coaches’ Choice Group Dynamic Warm Up with some Running Drills.
Stability Warm Up: Progress through the following Drills as a class.
1 Set of 15 Toe Taps (Standing on one foot with some touch the ground with the opposite foot in front of the body, then reach out to the side of the body, then reach back behind you.
1 Set of 8-12 Toe Touches (Standing on your right foot keeping the left leg in front of the body, Reach across and down with your Left arm to touch the right toe. If you can not reach, that is fine, reach as far as you can.)
1 Set of 10-12 close stance (Toes and Heels touching) Squats.

Gymnastic Skill: Minute 21 – 30
Complete 3 Sets of 5 Pistols (Modify with standing on to a Box with one leg using minimal assistance) If 5 Pistols on the same leg is easy, scale it up to a weighted Pistol.

Workout: Minute 31 – 60
For time:
60 wall balls 14-9’ / 20-10’
rest 2 minutes
Run 400m
rest 90 seconds
30 pull ups – Modify with seated or Banded assistance.
Rest 60 seconds
500m row