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December 2020

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – Fitness View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 20 JUMPING JACKS 10 PUSH UPS 20 SEC HOLLOW HOLD Weightlifting Metcon (Weight) 5 SETS 10/10 DB PH PRESS (HOLD ONE DB AT FOREHEAD HEIGHT

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 20 JUMPING JACKS 10 PUSH UPS 20 SEC HOLLOW HOLD Weightlifting Metcon (Weight) 5 SETS 10/10 DB PH PRESS (HOLD ONE DB AT

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Metcon (No Measure) 5 MIN AMRAP 5 BURPEES KNEE TUCKS 10 KB SWINGS 10 ALTERNATING V-SIT UPS Weightlifting Metcon (No Measure) 15 MIN EMOM MIN 1 – DB

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – Kids Fit View Public Whiteboard Warm-up Warm-up (No Measure) 5 MIN AMRAP 5 BURRPE KNEE TUCKS 10 KB SWINGS 10 ALTERNATING V-SIT UPS Weightlifting Metcon (Weight) 4 SETS 20 DB DEADLIFTS 10 DB BENT OVER

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – Fitness View Public Whiteboard Warm-up Metcon (No Measure) 5 MIN AMRAP 5 BURPEES KNEE TUCKS 10 KB SWINGS 10 ALTERNATING V-SIT UPS Weightlifting Metcon (No Measure) 15 MIN EMOM MIN 1 – DB HIP RAISES

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – Fitness View Public Whiteboard Warm-up Warm-up (No Measure) 6 MIN EMOM ODDS: 30 SINGLE SKIPS + 10 DEAD BUG EVEN: 8 BROAD JUMPS + 10 BIRD DOG Weightlifting Metcon (No Measure) 5 SETS 10/10 SINGLE

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – HUSTLE @ HOME View Public Whiteboard Warm-up Warm-up (No Measure) 6 MIN EMOM ODDS: 30 SINGLE SKIPS + 10 DEAD BUG EVEN: 8 BROAD JUMPS + 10 BIRD DOG Weightlifting Metcon (No Measure) 5 SETS

Announcements https://docs.google.com/forms/d/1uz5buTG4GhI3bydVvlyUT0XGx-n9qYk0InOz2r5RqGU/viewform?edit_requested=true Hawestone Fitness – Kids Fit View Public Whiteboard Warm-up Warm-up (No Measure) 3 SETS 50 SKIPS OR HOPS OVER DB 5 INCHWORMS 15 AIR SQUATS 20 SEC HOLLOW HOLD Metcon Metcon (2 Rounds for reps) 8 MIN AMRAP

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Hawkestone Fitness is owned by Elma Ducic, a CrossFit Games competitor and a certified coach.

Working hours

Monday – Friday:
06:00 AM – 12:00 PM
04:00 PM – 8:00 PM

Saturday:
09:00 AM – 12:00 PM

Sunday Closed

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