Good morning! It is finally starting to cool off and feel like fall. We have a lot of great things coming up so let's get started.
Everyone on an unlimited membership should have a door code for entry. If you do not, reach out to Jonathan. We hope everyone is taking advantage of the open gym hours for members. Your door code is specific to you. Please do not share it. When you enter your code, press pound and then push door slightly and then pull. Do not turn the handle. It doesn't do anything.
First we have our next Bring a Friend Day this coming Saturday, Nov 23rd 9am. If you are a member, show up and bring someone that you know can benefit from our community. If you are not a member, this day and workout is designed just for you! All abilities are welcome!! We can adjust everything to suit you! We look forward to seeing you there.
Our December challenge is getting ready to begin. Each week, teams of two will go for max lifts and then a bodyweight movement. See a coach for more information. Teams can be co-ed or same sex. $5 entry fee per person and the winning teams gets the whole pot! Its going to be a lot of fun!!
Christmas shirts are in the design stage and we will have a mock-up for everyone coming soon!
Erin and Jonathan are planning a Christmas event for the gym (including families) for the middle of December. Be on the lookout for more information.
Well... let's get right to the workouts for the week ahead.
Strength
Monday- Front Squat
Tuesday- Push Jerk
Wednesday- Deadlift Skill Work
Thursday- Shoulder Skill Work
Friday- Power Clean
Saturday- Bring a Friend Day
Workouts
A lot of barbell work for Monday! We will have several "rounds" of deadlifts, hang power clean, and front squats. After each set of barbell work you will have a descending reps of calories on the rower. Save the grip! It's going to blow up the forearms. Go for each set of barbell work unbroken and pace the rower to catch your breath and be able to do the same each round.
Tuesday we have a little EMOM work. Every 2 mins you will have a buy in of of calories on the bike and power cleans. In the remaining time complete as many Toes to Bar as possible. There is no built in rest. Use the first round as an opportunity to get a good idea of the rounds and the fatigue and keep up the pace.
Wednesday there will be a 15 min AMRAP of wall walks, DB work and double unders. Don't let the wall walks take to much time. They will be difficult paired with jumping rope but relax the shoulders and keep moving.
Thursday as always will be our long day. Today, we get to do it with a partner. Each partner will run the distance together and then share the work on the rest of the workout. Its going to be tough so play to each other strengths and keep moving, When you're resting, don't sit down and don't go to far away.
Friday is here and today we have a couplet of rowing and wall balls. Row distance will go up and back down while the wallballs will remain the same. Wallballs need to be unbroken. The row will get taxing when you reach the longer distances.
Saturday is our Next Bring a Friend Day. Show up and bring a friend. It will be a great workout!
We can't wait to see everyone in the gym this week!