Blog Week of 4-15-2019

Quote of the Week 4-15-2019

“Believe in yourself.  You are braver than you think, more talented than you know, and capable of more than you can imagine.”

NEWS

I am so excited to be hosting our first ever Member Appreciation Day- Saturday, May 4th at 10am at the gym.  Let’s please all do our best to bring friends and family to share our amazing community- all for free. Right now I have some really fun events planned that I know you guys are going to love.  More on this next week.

COMMUNITY

Last week’s Box Night Out at Cafe Amici went amazing!  Thank you to all who came, ate, drank, and shared a great time supporting a local business.  Next month I think we are skipping Box Night Out in order to focus on Member Appreciation Day and Murph.  It will be back and better than ever in June!

PROGRAMMING

Week two of our Oly lifting cycle is rolling along with seven minute EMOMs for our strengths.  These will tax your flexibility, speed, stamina, strength, and cardiorespiratory endurance. All of the sets are meant to be heavy but touch and go style with no rest between movements.  As always, the strength pieces will compliment the metcon of the day nicely. Remember to show our Member of the Month “Big Joe” some love Tuesday by doing his WOD.

TIME TO GO TO WORK!

Monday

Strength

EMOM 7

1 Strict Press

2 Push Press

3 Split Jerks

Metcon

AMRAP 12

20 Doubles

6 HSPU

6 Burpees

Tuesday

Strength

EMOM 7

1 Cluster

2 Thrusters

3 Front Squats

Metcon

“The Big Joe”

50 Wallballs

800m Run

100 medball walking lunges

800m Run

Wednesday

Strength

EMOM 7

1 MU

2 C2B

3 Pull-ups

Metcon

21 calorie Row

15 Burpee Box Jump Overs

9 Bar MU

15 Burpee Box Jump Overs

21 calorie Row

Thursday

Strength

EMOM 7

1 Snatch Pull

2 Hang Snatch

3 Power Snatch

Metcon

4 Rounds

10 Power Snatch (95#/65#)

10 Ring Dips

Friday

Strength

EMOM 7

1 High Hang Clean

2 Low Hang Clean

3 Squat Clean

Metcon

21-15-9

DB Thrusters (50#/35#)

T2B

Weighted Sit-ups (50#/35#)

Share