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February 2021

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) 2 SETS 20 JUMPING JACKS 10 ALTERNATING HANG CLEAN AND JERK 10 HIP RAISES 20 SEC HOLLOW HOLD Weightlifting Metcon (Weight) 4 SETS 20 WEIGHTED LATERAL BOX

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) 2 SETS 20 JUMPING JACKS 10 ALTERNATING HANG CLEAN AND JERK 10 HIP RAISES 20 SEC HOLLOW HOLD Weightlifting Metcon (Weight) 4 SETS 20 WEIGHTED

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) 5 MIN AMRAP 5 BURPEES 10 LUNGES 5 BOX JUMP OVERS 10 KB SWINGS Weightlifting Metcon (Weight) 4 SETS 10 TEMPO DB BENCH PRESS OR

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) 2 SETS 30 SKIPS 5 INCHWORM PUSH UPS 5 WALL KICK UPS 20 SEC HOLLOW HOLD Gymnastics HANDSTAND HOLDS (SPEND 10 MIN WORKING ON YOUR

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) 2 SETS 30 SKIPS 5 INCHWORM PUSH UPS 5 WALL KICK UPS 20 SEC HOLLOW HOLD Gymnastics HANDSTAND HOLDS (SPEND 10 MIN WORKING ON YOUR FREE HS

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) 2 SETS 10 STEP UPS 15 AIR SQUATS 20 SIT UPS Weightlifting Metcon (Weight) 3 SETS 8/8 GOBLET CURTSY STEP DOWN 10 SURRENDER LUNGES 10/10 SINGLE LEG

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) 2 SETS 10 STEP UPS 15 AIR SQUATS 20 SIT UPS Weightlifting Metcon (Weight) 3 SETS 8/8 GOBLET CURTSY STEP DOWN 10 SURRENDER LUNGES 10/10

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) 5 MIN AMRAP 10 BURPEES 10 KB SWINGS 10 DEAD BUG Weightlifting Metcon (Weight) 10 MIN EMOM 1 POWER CLEAN+ 1 HANG SQUAT CLEAN +

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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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