Sunday, September 1 2019



Schedule Update

TOMORROW - Monday, September 2nd
8:30am and 9:30am Classes, Open Gym until Noon!

Fall Schedule Begins Friday!
5pm and 6pm Classes on Fridays!

Upcoming Events!

Saturday, September 7th - Accountability Kick-Off with Coach Jon!
Want to work out more than you do now? This is the FREE program for you!

SWEAT with Coach Abby! Starts Monday, September 9th!
Mondays and Wednesdays from 8pm - 8:45pm
Sign up at the Front Desk Kiosk under Attendance Packs!

Overtime (pre-WOD)
Build to a heavy 3-rep bench press
- go over your game weight by 20-40lbs

"Bench N' Sprint"

For time:
600 meter hill sprint
6 Bench Press (185lbs/135lbs)
400 meter hill sprint
9 Bench Press (185lbs/135lbs)
200 meter hill sprint
12 Bench press (185lbs/135lbs)

Coaches’ Note:
More sprints, but this time we have some benching to go with it! The loading on the bench is something that you could perform unbroken but it is still heavy and you may have to rack it during the workout. Our runs should not be taking longer than 4 minutes on the 600 to start. Our largest bench press set, the set of 12 should be taking under :90 to complete. Total workout time should be 10-15 minutes.

Rachel Binette