ANNOUNCEMENTS 📢
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 🥬
Challenge starts Thursday, May 1! If you were not able to make the meeting and are still interested in joining DM @NickOlas1225 or speak to him at the gym.
Save the Dates 📅
- Saturday 5/17 – Picnic Outing @ Astoria Park Starting at 5pm.
- Monday 5/26 – Memorial Day Murph; Heats at 8:15am, 9:30am, and 10:45am.
PROGRAMMING
STRENGTH:
Clean and Jerk Complex:
——RX——
Squat Clean + Front Squat + Jerk + Front Squat + Jerk
——FITNESS——
2 Hang Power Cleans + 2 Front Squats + 2 Jerks
—————
15 Minutes building to a Heavy
CONDITIONING:
Every 4:00 x 5 sets
15/12 Calorie Row
12 Bench Press
21 Kettlebell Swings
————
RX Bench: 185/125lb
RX Kettlebell: 70/53lb