ANNOUNCEMENTS 📢
Bring A Friend Day: Registration is CLOSED! 🔒
Class Schedule: Community 8am, Weightlifting 9am, Pump 10am, BAF 11am. 🕛
Goal Sessions 🗒️
Now available for both new athletes and longtime members. Ready to set new goals and crush them? Reach out to Kevin and Marcelo to book a time. And don’t forget to add your goals to the goal wall!!
WHOLE30 Challenge with Coach Nick 🥬
Want a nutrition reset? Join the informational meeting on Sunday, April 27 at 2:30pm to find out more. Challenge starts Thursday, May 1. DM @NickOlas1225 on IG with questions.
PROGRAMMING
COMMUNITY 🤛🏻
For Time | 40 Min Cap
In Pairs:
120 Calorie Machine
120 Wall Balls
120 Box Jumps
120 Sit-ups
120 Calorie Machine
*Split all reps as needed
*At 0:00 and every 5:00, 12 Synchro Burpees
WEIGHTLIFTING🏋🏿
LIFT:
2 Position Power Clean (Mid Thigh + Hang)
*build to heavy
ACCESSORY:
4x
10 Barbell Good Mornings
20 Weighted Russian Twists
:30 Chinese Plank | HEAVY
PUMP 💪
BENCH PRESS:
Build to a Heavy 5 for the day
ARMS:
EMOM 15 of:
Min 1: :40 of Push-ups
Min 2: :40 of Curls
Min 3: :40 of Banded Tricep Ext
Min 4: :40 of Reverse Flyes
Min 5: Rest
ABS:
3 sets of:
:20 Bicycle
:10 Rest
:20 V-Sit
:10 Rest
:20 Hollow Hold
:10 Rest
-then-
1:30 Plank
BRING A FRIEND 👥
Surprise!