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 meeting on Sunday, April 27 at 2:30pm to find out more. Challenge starts Thursday, May 1. DM @NickOlas1225 on IG with questions.
PROGRAMMING
SKILL/STRENGTH:
Ring Muscle-ups:
[Skill Warm-up for all]
2 sets of:
5 Ring Kip Swings
5 Ring Transitions – Sitting on feet
:10 Ring Support Hold – Top
:10 Ring Support Hold – Bottom
[Advanced/Intermediate – Skill Volume]
EMOM 10 of:
1-3 x (Ring Muscle-up + Bonus Dip)
[Intermediate/Beginner – Strength Volume]
EMOM 10 of:
3 Dips
*May use Rings or Matador
*May use bands
CONDITIONING:
For time:
2 rounds of:
800m Run
-then-
15-12-9 of:
Dumbbell Burpee Squat Clean
Box Jump Over
————
RX Dumbbells: 2×50/35
RX Box: 30/24in
Run Scale: 1k Row or 2k Bike
Time Cap: 24 minutes; Score: Time