ANNOUNCEMENTS 📢
NEWSLETTER ALERT 📰
Keep an eye on your inbox tomorrow (Monday)—May’s newsletter is finally dropping after ZenPlanner decided to take a few unplanned rest days!
Save the Dates 📅
- Saturday 5/17 – Picnic Outing @ Astoria Park Starting at 5pm. Bring friends & pets!
- Monday 5/26 – Memorial Day Murph; Heats at 8:15am, 9:30am, and 10:45am.
Mock HYROX Friday May 9 @6:30pm 🏃
Calling all HYROX athletes! Coach Ben is organizing a mock Hyrox on Friday – to sharpen your skills for race day. Let him know when you’re racing and if you’re in by filling out this form.
Healthcare Appreciate Week May 17-23
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.
PROGRAMMING
STRENGTH:
Back Squat:
5 x 3 @ 84%
-then-
3 x 6 @ 74%
——NOTES——
% off of 1RM Back Squat
Rest as needed between triples
Limit rest to ONLY 1 minute on 6 rep drop sets
CONDITIONING:
Every 3:00 x 5 rounds:
15/12 Calorie Row
12 Dual Dumbbell Squat
9 Pull-ups
——NOTES——
RX: Dumbell @ 2×50/35lb
RX+: Perform Chest to Bar Pull-ups
FITNESS: Perform Ring Rows