Monday, January 7 - Bring a Friend Day!

January 6, 2019

Bring a friend day, all classes Monday! All skill levels are welcome to drop in today to try us out for free.

- Please tell your friends to arrive a few minutes early to fill out the waiver at the front desk 

- If coming in for the 9am or noon class please only park in spots numbered 10 & 11 or on the road

- Still register for classes in Zenplanner, but friends do not need to register online

- The rep scheme of the WOD can be broken up any way you like, with 1 partner doing as much or as little of the work as they like

 

New strength cycle begins today! We are starting 8 weeks of a Wendler 5/3/1 strength cycle. Here is a quick list of things you will need to know for this strength program:

Monday - Strict Press (only strict)

Tuesday - Front Squat

Wednesday - Bench Press

Thursday - Deadlift

Friday - Back Squat

You will prioritize Strict Press and 1 squat variation (either front or back) if you are not able to make it in 3-4 days in a week. 

The last set of each day is a max reps set. For example your last set of strict press at 85% you are aiming to complete more than 5 reps.  

Your percentages are based off of your one rep max in that lift (not 90% if you have done a Wendler cycle before).

Happy Lifting!

 

Save The Date:

 

Monday, January 7 - Bring a Friend Day

Tuesday, January 8 - 8:30pm Candlelit Yoga

Saturday, January 19 - 9:30am FREE Functional Anatomy Seminar

Saturday, February 16 - 1827 Masters Throwdown Competition

 

 

 

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