Tuesday, January 1 2019

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Happy New Years!
Todays schedule: Open Gym 10 AM - 12 PM!
Start the year off with a workout!
There will not be a "class" running but the clock will be running and you can come in to get after the workout.

Upcoming Events!

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

Barbell Betties, starting Jan 14 - All ladies interested in getting STRONGER and building confidence working with a barbell while surrounded by some seriously FANTASTIC women!
*Only 4 spots remain, be sure to claim yours fast!

Press
Every 3 minutes for 15 (5 Sets)
1 Rep Max
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Then
Push Press
Every 3 minuts for 6 (2 sets):
Max Reps @ 80-85% of today’s 1-RM

Metcon
Every 5 Minutes for 25 minutes
400 Meter Run
21 Kettlebell Swings (53/35 lbs)
21 Push-Ups

Coaches Note: For the press, make this a strict press, no bending your legs at all, keep your abs tight and try to remaining staying straight up and down as you press.
In the metcon, run the flat 400 today. The amount of work per round should take 3-4 minutes. If you don't think you'll be able to accomplish all of the work in the 5 minutes, modify to:
Every 5 Minutes for 25 Minutes
300 Meter Run
15 Kettlebell Swings
9 Push-Ups

Kettlebell Swings should be straight, push ups do not need to be unbroken.

Rachel Binette