NO FREE TRIAL CLASSES
Reminder, we will be out of town and Keith White & Jen DeMasi will be covering classes thru Tuesday. To make this transition smooth, we will not be offering Free Trial Classes on Thursday 2/20.
2/20 Thursday: No 6:30pm
2/21 Friday: No 8:00am
2/22 Saturday: No Kids Classes – Run Group (Independent)
2/23 Sunday: No Open Gym
2/24 Monday: No 8:00am – No 6:30pm
2/25 Tuesday: No 6:30pm – Run Group (Independent)
Bench Week 7
We will be on the Bench again picking up where we left off last week. This week, the rep scheme will go as follows…
- Quick off bench warm-up
- On bench warm-up: 15 reps (barbell) 10 reps (light weight) 5 reps (little more)
- Heavy Single X 3 rounds **This should be about 97% of your 1RM
- Then… 5X3 (5 sets of 3 reps) @ 87.5% of your 1RM
Bodyweight At Home WOD
10 minute EMOM (Every minute on the minute) Push-Ups
Modify kneeling or elevated using a couch/table/bench.
*If cannot complete given reps with rest before next minute hits, lower the rep scheme so you have at least 30 seconds before next round begins.
Rx=12/8 Per=10/6 Fit=8/6 (kneeling/elevated)
10Rounds For Time:
6/4 Push-Ups (or kneeling/elevated)
12 Air Squats