Wednesday, September 25 2019



Upcoming Events

Sunday, September 29 - Mindset Rx’d Seminar with Coach Rachel
Want to learn how to take your gym performance to the next level? Learn how to improve confidence, set more effective goals, and gain consistency in the gym!


OCTOBER - The Athlete’s System is BACK!
Want to dial in your nutrition for the holidays? This is the program for you!
Spots will fill up quick, so sign up today!


Overtime (pre-workout)
EMOTM - 8 Minutes
Min 1: 15 Hip extensions
Min 2: 5 Strict weighted pull ups

*If we are working towards strict pull ups, depending on what you did last, perform either:
- strict banded pull ups OR ring rows at a very challenging angle with palms facing the ground

*If there is not enough space on the GHDs for everyone to perform hip extensions, perform plate good mornings (35lbs/25lbs)

"Top to Bottom"

EMOTM - 20 Minutes
Min 1: 5 Deadlifts, heavy
Min 2: 1 Rope climb (15')

Coaches’ Note: Heavy day + skill work! On our deadlift, we are looking to get 5 heavy sets in. Ideally, we will either: add weight every 5 minutes if we are newer to lifting heavier deadlift loads for 5 reps, or if we have a strong deadlift capacity and feel confident getting heavy for 5 reps and have done so more than 5 occassions, build to a heavy 5 and hold it across all your sets. Total time we should be on the bar each minute should not exceed :20. This is not a 5 rep max as we are looking to either hold it across for 10 reps or continue building. Hands need to stay on the bar and there is no pausing in the bottom; tap and go. Our rope climb should take :10 at most to complete and we will rest the remainder of the minute.

Rachel Binette