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March 2021

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 KB SWINGS 5/5 KB WINDMILLS 15 GOBLET SQUATS Weightlifting Metcon (Weight) 4 SETS 12/12 DB KICKBACKS 15 1 1/4

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 BURPEES 10 KB SWINGS 15 GOBLET SQUATS 20 HOLLOW ROCKS Weightlifting Thruster (3 X 10 @MODERATE WEIGHT ) Metcon Metcon (Time) FOR

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) 5 MIN AMRAP 5 BURPEES 10 KB SWINGS 15 GOBLET SQUATS 20 HOLLOW ROCKS Weightlifting Thruster (3 X 10 @MODERATE WEIGHT ) Metcon Metcon (Time) FOR TIME

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 15 KB SWINGS 10 HIP RAISES Weightlifting Metcon (Weight) 3 SETS 12 SEATED DB Z PRESS 15 DB FLOOR PRESS

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 2 MIN RUN, SKIP, ROW THEN 3 ROUNDS 3 INCHWORMS 10 BEHIND THE NECK PRESS (BARBELL) 10 STRAIGHT LEG DEADLIFTS 10 LKEG RAISES Weightlifting Shoulder

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 50 SKIPS OR JUMPING JACKS 5 DOWN DOG PUSH UPS 10 JUMPING AIR SQUATS 20 SEC HOLLOW HOLD Weightlifting Metcon (No Measure) TEMPO

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) 2 ROUNDS 200M RUN 5 DOWN DOG PUSH UPS 10 JUMPING AIR SQUATS 20 SEC HOLLOW HOLD Weightlifting Front Squat (3 X 20 REPS @MODERATE WEIGHT

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 ROUNDS 200M RUN 5 DOWN DOG PUSH UPS 10 JUMPING AIR SQUATS 20 SEC HOLLOW HOLD Weightlifting Front Squat (3 X 20 REPS @MODERATE WEIGHT )

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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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