ANNOUNCEMENTS 📢
😎 Huge thanks to everyone who came out to Astoria Park Saturday night! The weather was perfect, the company even better, and the snacks… well, mostly Whole30. Let’s do it again soon!
🇺🇸 MEMORIAL DAY MURPH MONDAY 5/26 – 75 minute heats at 8:15am, 9:30am, and 10:45am. Check out the story and the workout here: Murph
🩺 HEALTHCARE APPRECIATION WEEK THIS WEEK, THRU MAY 23 – We’re offering free unlimited classes for a week to healthcare workers—plus they get 2 CME credits just for participating! If you know someone in the medical field who lives or works in Astoria, send them this link or grab a postcard with QR code at the front desk and have them join us!
PROGRAMMING 💪
STRENGTH:
Back Squat:
5 x 3 @ 90%
-then-
3 x 6 @ 80%
——NOTES——
% off of 1RM Back Squat
Rest as needed between triples
Limit rest to ONLY 1 minute on 6 rep drop sets
Next week we will go to 5-3-1
CONDITIONING:
For Distance:
4 sets of:
3:00 on / 1:00 off
200m Run
50 Air Squats
Max Distance Row w/ remaining time
——NOTES——
Advanced athletes may wear a weight vest if they own one