231212
Good evening Primal Freedom…getting used to that…
Great Monday!
PLEASE READ THIS POST IN ITS ENTIRETY. INFORMATION FOLLOWS REGARDING EARLY PREPAY FOR PRIMAL FREEDOM SWAG AND INFORMATION REGARDING A TOY DRIVE THIS WEEK.
231212
Warmup
- 10 PVC Passthroughs
- 10 PVC Overhead Squat
- 10 PVC Spine extension with torso rotation
- 10 PVC Hang Snatches
- 10 Barbell Overhead Squats
Strength
Overhead Squat
1-1-1-1-1*
*Work to 105% 1RM on last rep.
MetCon
12 Minute EMOM
Min 1: 10 Hang Snatches (75/55)
Min 2: 10 Overhead Squats (75/55)
Min 3: 10 Toes 2 Bar/15 Hanging High Knee Raises
x4
Score will be heaviest overhead squat. EMOM will become AMRAP if athlete fails to keep up. See you tomorrow! DOWORK!
Mobility
- Shoulder Rotations (slow 20F/20B)
- Lacrosse Ball Shoulder/Trap Smash
- Roller Thoracic Stretch/Extension
Good Monday evening everyone…
With the Christmas season upon us, it’s a wonderful time to be grateful for our friends, families and our many blessings which we have the opportunity to enjoy every day. Though we should all through the year, it’s a also the perfect time to think of those who may be less fortunate.
Starting Monday, December 11, we will begin a Primal Freedom Toy Drive to be distributed locally this Christmas. We will be distributing on December 16. So, please bring in your donated toy (s) this week in time for distribution.
As you are thinking of your donated gift, consider a boy’s gift (ages 5 to 9) and/or a girl’s gift (ages 12 to 16). In advance, thank you for your contribution. Leave your gift close to the small Christmas tree behind the dumbbells.
Thank you again for your contribution. See you Monday! DOWORK!
PF SWAG ON PRE-SALE
Good afternoon Primal Freedom…
We are proud to offer presale for all items on our new logo’ed items (Beanies, Sweatshirts, Hoodies and Tees). Follow the link below to order yours or pay Misty or myself in person at the gym before Friday…
PF Tee $25
PF Hoodie $40
PF Sweatshirt (Female Cut) $35
PF Beanie (Blue) $35
PF Beanie (White) $35