Scheduling Reminder: we will be following a Holiday Schedule tomorrow, Thursday, December 24th - 8:30am and 10:00am classes only!
A. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep
Build to today’s heavy.
B. Every 90 seconds, for a total of 3 sets:
#1 - Close Grip Bench Press x 3 reps
#2 - Neutral Grip Bench Press x 3 reps
#3 - Wide Grip Bench Press x 3 reps
*Press the bar as fast as possible off of the chest all the way to lockout.
C. 3 sets of:
Empty Bar Good Mornings x 20 reps
Kettlebell Side Bends x 20 each side
Rest as needed
Box Brief:
Urgent Announcement: TODAY, WEDNESDAY, December 23rd, the parking lots in front will be closed for events hosted by New Hope and Alley Cats. This means the Weightlifting Club, the 6:00pm and the 7:00pm classes must park on the street or in front of the gym. If you are attending the 4:00pm or 5:00pm classes, you must leave by 6:00pm. We apologize in advance for the inconvenience. Thanks!
Urgent Announcement: TODAY, WEDNESDAY, December 23rd, the parking lots in front will be closed for events hosted by New Hope and Alley Cats. This means the Weightlifting Club, the 6:00pm and the 7:00pm classes must park on the street or in front of the gym. If you are attending the 4:00pm or 5:00pm classes, you must leave by 6:00pm. We apologize in advance for the inconvenience. Thanks!
PLEASE REMEMBER TO SIGN-UP FOR CLASSES. We were lenient on the penalty last week, but this week, not so much. You can now use the MINDBODY CONNECT app or go through your computer browser (https://clients.mindbodyonline.com/classic/home?studioid=16383). THANKS!
Schedule for Christmas Week:
Monday - Wednesday: Normal Class Schedule
Thursday, December 24th: Holiday Schedule - 8:30am and 10:00am
Friday, December 25th: CLOSED
Saturday, December 26th: Normal Saturday Class Schedule
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