Wednesday, December 23, 2015

Today's Workout:
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!

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 ( 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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