ANNOUNCEMENTS 📢
New Bulletin Board 📌
Roommate needed? Selling something? Running a race? Post it on our new community board at the gym and share it with your fit fam!
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 – this Sunday, April 27 at 2:30pm – to find out more. Challenge starts Thursday, May 1. DM @NickOlas1225 on IG with questions.
PROGRAMMING
COMMUNITY:
In Pairs | 35 Min Cap
Buy-In: 2,000 m Row
-then-
4x
100 Double-Unders or 200 Single-Unders
50 Alt DB Snatches
50 DB Goblet Squats
25 Burpees
Cash-out: 100 Partner Med Ball Sit-Ups
WEIGHTLIFTING:
LIFT:
Snatch High Pull + Hang Power Snatch + Power Snatch (1+1+1)
*build to heavy
ACCESSORY:
3x
:30 Weighted Wall Sit | HEAVY
:30 Overhead Barbell Hold in Snatch Grip
then
100 [Weighted] Russian Twists
THE PUMP:
BENCH PRESS:
2 x 5 @ 75%
2 x 4 @ 80%
2 x 3 @ 85%
BENT OVER ROW:
3 x 8-10 @ RPE 8
ARMS:
EMOM 8 of:
ODD: :40 of DB Curls
EVEN: :40 of Banded Tricep Ext
ABS:
5 x :30 Side Plank, each side