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IMG_4826We would like to congratulate Ryan on his opening of the Live Free Structured Sober Living facility in Manchester. This has been something that he has been working towards for several months and the hard work is paying off. Congratulations!


– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus #1: Push Press
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push Press.

Push Press 5-4-3-2-1

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Impact/Focus #2: Front Squat
Warm up as needed before completing the following workload for Front Squat.

Front Squat 5-5-5-5-5

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5-10:00 Metabolic Conditioning

Samy Daghir

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