Weekly Announcements
1) How to bring your friends to class?
Its Easy! Everyone gets a couple trial classes for free to get a feel for our program.
Step 1) Pick a class they would like and tell them about our gym. Set expectations that they aren't showing up to Larry's Shoe Camp, Lemon Theory, or F69.
Step 2) Have them "Enroll" in a class via our schedule on our home page.
Step 3) Text Zach about this. He will reach out to them from there.
2) Join our Private FB Group for Members.
3) Sunday Specialty Class this Week
April 25th @11am: Gymnastic Skills w/ Brie - The Handstand
An hour to go over handstand basics all the way to advancing into a free standing handstand. This is open to almost all skill levels. Even if you do not feel comfortable with some of the more advance progressions you can listen in for when you reach that level.
Upcoming Sunday Specialty Class Schedule
May 2nd: Olympic Lifting Technique w/ Zach
Monday
A) Emom x 12min
Min 1: 10 Ring Row + 20sec Superman to Prisoners
Min 2: 10 Goblet Sq + 20sec Bottom of Squat Hold
+
5 sets for 27min
B1) 10/leg Back Rack Drop Lunge @20x1
immediately into..
30sec Goblet Hold Wall Sit
R75s
B2) 10-12/arm Tripod DB/KB Row @ 3111
R60s
+
C) Emom x 10min
Pullups> Negative > Barbell Pullups
*Goal is to hold a consistent number across all minutes. Most like you did not progress from last week. Think of last week as a gauge for this week to really push it.
*Go for quality not quantity
TUESDAY
A) 2 Rounds in 7min
6 True Yoga Down Down to Up Dog
8 Tall Kneeling Goblet Press
10 PVC PT
12 Alt Hip to Halo
+
B) 5 Sets in 22min
1 Warm Up Set
4 Working Sets
B1) 10 Cloe Grip Incline Bench Press @51x1
B2) 12-15 Frog Stance Deadlifts @ 31x1
*Rest and work in partner sets
+
C) 15min AMRAP
10 Push Ups
10 RKBS
10 Front Squat (95/65)
10 Push Press (95/65)
WEDNESDAY
A) 40min AMRAP w/ a Partner
350/320m Row Repeats
THURSDAY
A) Emom x 15min
Min1: 12 Supinated Ring Row
Min 2: 20 KB/DB See Saw Press
Min 3: End to End Backwars Bear Crawl
+
B) 5 Rounds
10 Low Barbell Tricep Push Ups
10 Supinated DB Curl to Arnold Press
20 Wrd Anchor Sit Ups
+
C) EMOM x 10min
Chin Ups
FRIDAY
A) 12min AMRAP
10/leg Kick Strand Squats
10 KB RDL
15 UB RKBS
+
5 Sets in 24min
B1) 10 /side Hand Supported Rear Foot Elevated Split Sq @2111
~R60s
B2) 10-12 Heavy Barbell Hip Bridge
~R60s
+
C) EMOMx 10min
10 Wtd Walking Lunges (50/35)*
*If you have not gone up in weight and have been here every Friday... the time has come.
SATURDAY
Teams of 3;
p1 - Single arm farmer's walk, 100m
p2 - 25 Air squats
p3 - 10 Burpees
Complete as many rounds in 35 minutes as possible, rotate only when p1 returns with carry implement and p2/3 finish their movement reps
SUNDAY SPECIALITY CLASS @ 11am
April 25th: Gymnastic Skills w/ Brie - The Handstand
This is included in your membership.
An hour to go over handstand basics to advancing into a free standing hand stand. This is open almost all skill levels. Even if you do not feel comfortable with some of the more advance progressions you can listen in for when you reach that level.
Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.
Upcoming Sundays
May 2nd: Olympic Lifting Technique w/ Zach