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We return to the Seattle Spartan Race next weekend! Who’s getting excited?!

Come get your final run prep Monday 5:30PM in RUN COACHING, free to all! We’ll be at Columbia Point Marina Park, by the playground! Drop-Ins welcome for this class!

And your final race tune up Tuesday 5:30PM in the TRAINING class at Columbia Point Marina Park, by the playground! Spear, rope climb and ring swing technique practice to have you ready to conquer the obstacles! DM to reserve a spot in class, so we can make sure we have enough equipment!

And let’s go crush the race next weekend!!

#spartanrace #spartan #spartanseattle #tricitieswa #theobstaclecircuit #epictoc ...

Dad Lore>>>
#gym #bodybuilding #diet #spartan #spartanrace #dad #lore #dadlore ...

BMF250130-
21 Pull-Ups
9 Box Jump Overs
9 Shuttle Runs*
15 Chest to Bar Pull-Ups
9 Box Jump Overs
9 Shuttle Runs*
9 Bar Muscle Ups
9 Box Jump Overs
9 Shuttle Runs*

*Each Shuttle Run = 50ft (25ft down & back)

Rx: 24”/20” Box

Target: 9-14 Minutes
Cap: 18 Minutes

Scaling Options (Mix options as needed)-
Inter (16-18/45-54 Rx): Same as Rx
Scaled (13-15/55+ Rx): Pull-Ups all rounds
Flex: Astd Pull-Ups all rounds, Step Overs
May scale further for Flex

🏠 Modification Options:
Pull-Ups: Renegade Rows (50/35 Rx, 40/30 Int, 35/20 Sc, 20/10 Flex)

CTB Pull-Ups: KB Crossbody Planks (53/35 Rx/Int, 35/26 Sc, 26/18 Flex)

Bar Muscle Ups: Weighted Deck Squats (35/25 Rx, 25/15 Int, 20/10 Sc, Unweighted/Elevated Flex)

READY TO KICK IT IN GEAR? DM “GET ME ON TRACK!” 📲
- Our Fit Crew Family will keep you Motivated and Accountable
- Earn Badges for Consistency and Results
- Access the newest episodes
- Additional Workouts (Full Week of Programming!)
- Detailed Warm-Ups, Cool Downs, and Skill Progressions
- Weekly Team Throwdown WODs! (throwdown with your Fit Crew friends in person or online)
- Support this movement that has improved and saved lives around the world

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#Workout #Wod #Gym #GarageGym #Muscles #Health #Fit #Fitness
#Calisthenics #Gymnastics #lift #olympiclifting
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#SpartanRace #OCR ...

Week 16 (I had week 15 off!)
Started the week great on a short run with the ponytail in the video! 💖 She wants to do well in her first Spartan kids so wanted to go for a little run with me. ❤️🥰

Back in the gym on Wednesday. Short run to finish.

Circuits and training with my friend on Thursday. 🤩

Hope to get another run in this week too.

Also after putting back in a couple of lbs I’m back down to the lowest I’ve been this year so far… let’s hope I can continue that in the right direction!!

#untrained2spartanfit #musclemummy #gymmama #runningmama #spartanbeast #spartantraining #gttfg #spartanrace #spartanuk #circuitswithroger #circuits #spartansuper #spartankids #spartanraceuk #spartankidstraining #spartan #running #gym #gymtime #wallsits #deadlifts #squats #legpress #spartner #runningwithmydaughter #familytime #runninggirls ...