Yoga @ 9am
Open Gym @ 10:15am
We will have one class on Monday @ 2pm. Everyone have a fun and safe holiday weekend!!
If you have a deck of cards at home, bring them with you today!!
“Partner Deck of Cards”
Hearts = Burpees
Diamonds = Wall Ball Two-fers 20/14
Spades = Hand Release Push Ups
Clubs = Box Jumps 24/20
Jokers = 2 Rope Climbs
*All reps are determined by the cards numerical value. Jack=11, Queens=12, Kings=13, Aces=14. On “go” you and your partner will draw a card, then perform the reps shown at that station. You will not split the reps. Both partners must complete the work for the card drawn before moving on to the next station.
*Inch Worm + Scorpion/ Dragon Crawl
*Find Your Corners/Bootstraps
Pause Back Squats 5×2 (Hold 2 seconds on bottom)
Snatch Grip Romanian Deadlift 3×8
“Pick Your Poison”
30 Snatch @ 135/95
30 Clean and Jerk @ 135/95
*7 Min time caps for both
30 Strict Toes through Rings
750 m Row
Yoga tonight @ 6:30pm
*2x Lunges/Gymnastics Bear Crawl
*2x 20 Single Unders/7 Sit Ups
50 Double Unders
50 Sit Ups
40 Double Unders
40 Sit Ups
30 Double Unders
30 Sit Ups
20 Double Unders
20 Sit Ups
10 Double Unders
10 Sit Ups
5 Min Rope Climb Test
*2 Min/:30 carioca/:30 forward-backpedal/:30 buttkickers/:30 Jumping Jacks
*2 x Inchworm with push up/Samson Stretch
*1 Min Double Under Test
Find 2 Rep Max
12 Min AMRAP:
8 Chest to Bar Pull Ups
10 Push Press @ 75/55
12 Box Jumps 24/20in
PVC stretch/cool down
3×10 Hip Extensions/Supermans
50 Strict Sit Ups (No Arm Swing)
We have some news and upcoming events for the gym in the coming weeks. Beginning today we will start an open gym time from 11:30am to 1pm Monday, Wednesday, and Friday. This will not be a structured class, but a good time to come in and work skills or get in a wod.
We’re running a promotion for the month of September. For any member that brings someone new to join us, you will receive 50% off your September membership dues and whoever you bring in will also receive 50% off their first month!!! For any current member that gets 2 new people to join, they will receive a free month! So tell your friends and family that they can receive their first month half price for September.
We have the annual Race For The Cure 5k coming up in 8 weeks. This year it will be held on October 18th at the Four States Fairgrounds. We want a big team like last year! We’ll be putting a sign up sheet on the whiteboard for anyone that plans to join the team and race with us. This sign up will be for the tshirts we’re going to have made for the race.
Also, with Race For The Cure coming around we will begin an 8 week Endurance cycle for anyone interested in training for the race. The programming will be posted on the whiteboard over the medballs. The 6:30pm class will be used as a designated Endurance training class. During this time slot we will work with running technique and efficiency. You may still follow the programming even if you aren’t able to make the 6:30pm class.
*2 x Gymnastic Bear Crawl Down/Lunge Back
*2 x 5 Barbell Front Squat/5 Barbell Push Press
21 Thrusters 95/65
15 Thrusters 95/65
9 Thrusters 95/65
Spiderman Crawls/Pigeon Holds/Couch Stretch
*Competitors on hands with 25lb plate on back
Yoga @ 9am
Open Gym @ 10:15am
21 Handstand Push Ups
21 Pull Ups w/Med Ball 20/14
15 Handstand Push Ups
15 Pull Ups w/Med Ball 20/14
9 Handstand Push Ups
9 Pull Ups w/Med Ball 20/14
*18 Min Time Cap
*Scaled = Push Ups on 45lb plate and regular Pull Ups or modifications of.
Shoulder Mobility and Stretching
The best of 3 attempts at each lift:
1 Rep Max Squat
1 Rep Max Press
1 Rep Max Deadlift
*The 3 best completed lifts will be added together to form a total score.
*Rules will be explained at the top of class.
Bring Sally Up – Overhead Squat (45/35/15/PVC)