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!
-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
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.
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.