Friday, January 11 2019

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Schedule Update
Saturday, Jan 12 -
No 10am Class! Gymnastics Clinic!

Bench Press
Every 3 minutes, for 15 minutes (5 sets):
3 Reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set


AMRAP 10
In Teams of 3
When the person finishes the Ski Erg, the next person mmediately starts
15/10 Calorie Ski Erg
10 Alternating Dumbbell Snatches 5/arm (75/50 lbs)

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

GYMNASTICS CLINICS

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC