We will be open today! We will have a class at 8:30 AM, then all of our regular classes (9:30 AM, noon, 4:30 PM, 5:30 PM, 6:30 PM). We will open the gym at 7 AM to put back all equipment. No workouts will be happening until the gym is in working order. If you are able to come help, it would be greatly appreciated - stay for the 8:30 AM class. Thanks and we are so happy we are all safe from Dorian!
GROUP WARMUP
2 sets -
:30 row/ski
6 alternating bird dogs
5 hang squat clean & jerk
5 hang power clean & jerk
BARBELL PACE TRAINING
2 rounds of:
500 meter row
10 squat clean & jerk RX 155/105; Intermediate 115/75; M55+ 105/65
500 meter ski
10 power clean & jerk RX 135/95; Intermediate 105/70; M55+ 95/55
*round 1 @ 70% effort; round 2 @ 80% effort
*rest 3 to 4 minutes b/t rounds
ALTERNATE TEST
2 rounds of:
300 meter row
10 dumbbell hang clean & jerk
300 meter ski
10 dumbbell hang clean & jerk
MIDLINE
5 each side hollow body single-arm dumbbell floor press (lightweight) www.youtube.com/watch?v=mEnjz2Gpjyk
3 each side plank & band row with 02 hold
4 each side pall of hold split squat
HAPPY BIRTHDAY TO MARIA STEFFEN!
September Anniversaries
Nine Years
Patty Howard
Eight Years
Alden Bing
Six Years
Lacey Morrison
Laura Funk
Bonnie Bailey
Five Years
Laura Radocaj
Andonia Kleopoulous
Emily Zambito
Four Years
Laura Bagby
Mike Bagby
Three Years
Alyssa Kerperien
One Year
Trevor Colom
Cole Pinner
