Monday, December 14, 2015

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Keep this light until you feel comfortable with the movement.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 1 rep

Build to today's heavy.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch
(Okay to drop the barbell between lifts; get set and make your lifts mechanically sound.)

Build to today’s heaviest complex…but make sure your mechanics are consistent.

B. Every 3-minutes for 15-mintues (5 sets):
Row 350 Meters

These are all out maximal efforts. Aim is to acheive maximum heart rate. Record the fastest and the slowest times.

Box Brief:
To allow us to provide better service to our members, STARTING Monday, December 14, 2015 you must go online and sign-up for the class you plan on attending. THIS INCLUDES our Weightlifting Club.

Don't worry, it is very easy and can be done on your mobile device or computer. You can also sign-up for classes for the upcoming weeks if you know your workout schedule that far ahead. This will also allow you to see how many athletes are in each class, if you are trying to avoid the really large classes or vise versa.

How to enroll in classes:
You can enroll in classes in a matter of seconds.
1. Open your browser and go to
2. Log in.
3. Follow the instructions on the screen.

If you have any questions, please feel free to ask Coach Elyse or email her at Thanks!

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