Friday – 091517

Donna’s son Hunter is still with the program and is a vastly different athlete than when he started!

Strength
Shoulder Press
Find your 3 rep max.

No bounce out of the bottom, you don’t get to bounce a 1 rep max of any pressing movement, so don’t bounce a 3 rep max.

Workout of the Day
1 mile run
500m row
800m run
500m row
400m run
500m row
200m run

Post your scores to the Whiteboard.

Thursday – 091417

Maureen knocking out the deadlifts with ease!

Olympic
30 Muscle-ups for Time
Or
5 min AMRAP of Muscle Ups
Or
5 min AMRAP of CTB
*Scale to pullups, banded strict pull-ups

Workout of the Day
Death by Front Squats (155/113)

Post your scores to the Whiteboard.

Friday – 090817

Apparently Rachel has been helping Lily with both her snatch technique and workout faces at home!

As of this post, it looks like Irma is going to hit us pretty hard.  At the very least, you should expect to lose power for around a week.  The invitation is still open to any of you who have things you want to protect to utilize the gym.  You can bring all of that stuff on Saturday between 9 a.m. and noon.  Please REMEMBER TO TEXT me who you are and what you want to bring, don’t just show up.  Priority will go to members and if there is space and if it’s not too much of a hassle, I am considering letting friends of members use the space as well.  Either way, please sign the “Emergency Storage Waiver.”  If possible, pay attention to social media to see when we will open for classes again.  There are so many variables with this storm, it is impossible for me to predict what the next week holds and how long we will be closed.  I sincerely wish everyone the best these next couple of days.  See you next week!

Olympic
Snatch
Find your 3 rep max.
These will be “one inch” snatches. You will set up for a snatch and after you initiate your first pull, pause one inch off the ground for a second before you continue up and finish the snatch. These are very similar to “halting” or “pause” snatches.

Workout of the Day
18 min ladder
HSPU
Power clean (155/113)
15 wall balls each round (30/20)
*ladder is by 2’s (2,4,6,8……)

Post your scores to the Whiteboard.

Thursday – 090717

Darryl coming back after her second child.

Pay attention to the blog, but here is the plan for now.  Friday we will be open for normal hours.  We will have NO class Saturday and will instead use that time to pack whatever you guys want to be protected into the gym.  MEMBERS ONLY!  I don’t care what you bring, as long as it can fit through the door, I will take it.  We will be taking stuff from 9 a.m. to noon.  My mom has come up with a waiver we would like you guys to sign in the event something does happen to the gym and your stuff gets damaged.  Jet skis, boats, cars, trailers, furniture, etc. . .As long as you transport it, I will take it.  Community is what this is all about and I want to do as much as I can to help you guys out.  PLEASE before Saturday send me a list of what you would like to bring.  Send me this list via text message only.  Also, please have a backup plan just in case the response is way more than I am anticipating and we run out of room.  I WILL NOT BE THERE as I have been mandated to work this weekend.  We will be closed Monday unless otherwise notified.  In fact, I really don’t know how many days we will need to be closed.  Pay attention to the Facebook group, Instagram, and the blog for updates.  Please let me know if you have any questions.

Gymnastics EMOM
20 min EMOM
1st min- AMRAP strict chest to bar pull-ups
2nd min- 15 GHD sit-ups
3rd min- 10 kb swings (push weight)
4th min- rest

Workout of the Day
50 cals assault bike
Rest 1 min
Then
15-12-9
Burpees
Push press (115/83)
*15 min cap

Post your scores to the Whiteboard.

Wednesday – 090617

Scott working out during the morning “Golden Hour” with the unofficial 7 a.m. class.

OK so it looks like this weekend is going to be an interesting one.  No plan yet, I will wait and see what happens tomorrow before making any decisions.  Stay tuned to Thursday’s blog.  Either way if Irma decides to hit us, like with Matthew last year, I DO PLAN on opening up the gym to anything you guys feel like you want to store during the storm.  I will give details on that soon.

Strength
Front Squat
Find your 5 rep max.

Workout of the Day
16 min AMRAP
10 toes to bar
10 thrusters (95/63)
10 power snatch
200m run

Post your scores to the Whiteboard.