________________________________________________________________________________________________
📣 ANNOUNCEMENTS 📣
🤜🤛 Bring A Friend Day – Saturday, April 19 @11am
- Grab a friend, sign up, and show them what makes this place so special!
- BAF is for first-time visitors only—please bring someone new who hasn’t attended a previous event.
- Community, Weightlifting and Pump will move up one hour to 8am, 9am, 10am.
🤩 Goal Review Sessions
Now available for both new athletes and longtime members. Ready to set new goals and crush them? Reach out to Coach Kev & Coach Marcelo to book a time. And don’t forget to add your goals to the wall!!
__________________________________________________________________________________________________
📌 PROGRAMMING 📌
COMMUNITY: 🥵
Horrible Hundreds
For Time, In Pairs:
100 Calorie Row, one athlete holds plank, switch as needed
100 Single DB Clean & Jerk, split as needed
100 Goblet Squats, one athlete holds in the bottom of a squat, switch as needed
100 Knees to Elbow/Hanging Knee Raises, split as needed
100 Synchro Burpees
Time Cap: 35 minutes
WEIGHTLIFTING: 🏋️
LIFT – Hang Snatch + Snatch + OHS (1+1+1)
*build to heavy
ACCESSORY:
3x
10 Behind The Neck Press in Snatch Grip*
10 Barbell Good Mornings
*hold final rep overhead for :10
PUMP: 💪
BENCH PRESS:
3 x 5 @ 72.5%
3 x 3 @ 80%
3 x 1 @ 87.5%
-then-
3 x 10 @ 57.5%
————————
ARMS AND ABS:
3 x
1:00 of 15 OH DB Tricep Ext + Max Banded Tricep Ext
Rest :20
1:00 of 15 BB Curls + Max Cheater Hammer Curls
Rest :20
1:00 of 15 Lying Toe Touch + Max Crunches
Rest :20