110701

Friday

START BRINGING A NOTEBOOK TO CLASS AND RECORD YOUR WORK.

Warm Up:
 5 -7 mins
Running/Rowing/ Jump roping
Mobility Stretches

Skill: 20 mins
On the minute for 20 minutes, do 1 to 3 reps of a skill of your choice. These should be skills you find difficult to do. Choose a skill or use a weight that will allow you to do no more than 3 reps per minute cycle.The goal is not to wear yourself out, but to build strength over a 4 week period.   Choose pushups, strict or chest to bar or weighted pullups,handstand pushups, ring dips,  pistol squats, or  Muscle ups. Your goal is to not vary in reps you are able to do from 1 minute to 20 minutes. For all 20 minutes the most you should vary is by 2 repetitions. If you are unable to do even one repetition of say, pullups, then you may try a flexed arm hang for 3 to 7 secs max on each  minute.

WOD:
For time:

21 Deadlifts 225/155lb
50 squats
21 Push press 135/95lb
15 Deadlifts 225/155lb
50 squats
15 Push press 135/95lb
9 Deadlifts 225/155lb
50 squats
9 Push press 135/95lb

New month starts today, for those who would like to get on an auto-pay monthly contract with a credit card, please follow the link below and make a purchase by toda.  If you qualify for a discount, please see Jeff or Mollie for instructions on how to apply it.

Online Store

If you are already on a Monthly contract with a credit card from a previous month, DO NOT PURCHASE AN ADDITIONAL MONTHLY PACKAGE, this will result in two charges.  Your contract will auto renew on the 1st of July, usually about 2 pm in the afternoon.  After it renews, you will be able to register for classes July 2nd and beyond.

If you wish to make a change to your membership,  call or write Jeff ASAP.