1. New intro class will start Sept 30. If you have friends or family that are interested please have them contact D or Eric.
2. There will be no more 11:00 a.m. on M, W, or Friday at this time. Participation over the last two or three weeks was about 1-2 people per class. I hope that you guys will understand. We will definitely bring it back next summer.
3. There will be no 4:30 or 5:30 class on Friday evening. No Saturday class on Sept 21.
4. We have a great workout planned for Thursday. Please make sure you are there and are plenty hydrated.
A. RDL 4-5 x 4 @ 4010 rest 2-3 min
B. CGBP 4-5 x 4 @ 3010 rest 2 min
EMOM for 12 min
Sprint run to foul pole and back to ditch approx 100m
FC x 3- From ditch to foul pole and back to ditch = 1 rep -aprox 100m
A. Hang Clean “mid thigh” 1-2 x 5 rest 3 min
B1. Push Press 2-3 x 4 rest 1 min
B2. Rope Climb x 3 rest 2 min- rest 2 min after all 3 rope climbs
C1. Seated DB Press 4-5 x 4 @ 3010 rest 30 sec
C2. DB Powell Raise 4-5 x 4 @ 3010 rest 30 sec, rest 1 min
This may take longer than 1 hour. But since all of you are fierce competitors time is not of the essence. Please get it done. You will not have the chance to make up anything this week.