Wednesday

Fundamentals of Nutrition Workshops Today at 10am and 7:15pm!

Members, non members, looking to learn the fundamentals of what makes you “healthy”?  Join us for some insight!

Hope to see you all there!

STRENGTH/SKILL

5 Rounds:

-2+2 Overhead Press

• Use  75% of your 1RM from your most recent CFT.
• 2+2 format:  Perform 2 reps, rack the bar for 15 seconds, immediately perform 2 more reps.

-3x Manually Resisted Negative or Negative Pullups + 2 Deadhang Pullups

• Use a partner for both progressions to assist in the negative, and resetting the top position.
• Perform 2 deadhang pullup reps after each MR Negative or Negative Pullups.
• Each set should have 6 deadhang pullups.

-Band assisted shoulder stretches

CONDITIONING

A:  8 Rounds Every 1:50:

• This week’s interval drops 10 seconds off each recovery period and adds #5 to last week’s load.

-5x Push Press 100/75

-10x Back Squat 100/75

-10x Weighted Situps + Overhead Reach

• Use a 45/25/10lb plate for these sit ups.

Click here to reserve your spot in any of our classes!

Rules Regarding our 5:30am Class:

• Online registration is mandatory for 5:30AM classes.
• Registration will close at 9:00PM the night before. Do not call at 5:00AM the morning of the class and inquire if there is a session running, and do not call/text message after 9pm the night before.
• No shows and late cancellations will be assessed a $10 no-show fee, regardless of whatever membership you have.
• If there are not at least 3 registrants for the following morning’s 5:30am class at the 9:00pm cut-off, the following morning’s class is cancelled, and no coach will be present the next day.  You will receive an automatic email at 9pm, if you’re already registered but fewer than 3 students are registered for the class.