Thursday

With the gym’s volume increasing, member sign up for the classes is mandatory.  Its important to reserve your spot and is also important to cancel if you are not going to make it.  It is not fair to other members who are waiting for an opening in the class.  We want everyone to get in their workout so let’s get a good system going.  Also, you can only sign up for ONE class a day!

6AM crew getting… BLURRY!

Workout of the Day
Planks

Then

10 Minute AMRAP

1 Squat Clean (95/65)
1 Thruster
1 Back Squat

WEDNESDAY

If you are doing the challenge you should have your fitness test completed this week along with your measurements and picture.  Make sure to find a buddy and turn in your contract signed.  If you are looking for a buddy, post to comments so we can get this thing rolling.  Start doing your NUTRITION AND WORKOUT LOGS!

Recovering.

Workout of the Day
5-5-5 Bench Press

Then

15 Minute AMRAP
-10 Kb Swings
-20 Sit Ups
-25m walking lunge

TUESDAY

Take a look at the new schedule when you are signing up for classes.  New hours are 4PM, 5PM, 6PM and 7:30PM.  There is no 7:30PM on Friday.  These hours are subject to change and are the new test hours for the summer.  Enjoy.

On another note the July Paleo Challenge has STARTED.  Partner up, contracts in, food longs activate, paleo paleo paleo.

Workout of the Day
Shoulder Press 5-5-5

Then

21-15-9
-Pull Ups
-Push Ups

Then

21-15-9
-Squats
-Sit ups

10 Minute time limit on each WOD.

MONDAY

GYM CLOSED

SATURDAY

We just wanted to tell everyone to have a safe and fun weekend!  The gym will be closed on Monday.  We will kick start the paleo challenge July 5 so have your packets ready and make sure to get your fitness test done by the 8th.  Excited to see what happens with the second group and also the continued results of our June challengers! 

Brian Kipping

Workout of the Day
For Time:

-200m Run
-40 Hang Cleans (95/65)
-20 Box Jumps (24”/20’)
-200 m Run
-20 Hang Cleans
-40 Box Jumps
-200 m Run