Weekly Announcements
1) NEW Start Times for Saturday Class STARTING in September
***8:30am and 9:30am ***
(Use to be 9/10am) -Remember: Saturday and Sunday classes we strictly adhere to the class cap.
2) Labor Day Weekend Schedule
Friday Sep 3rd: No 6:30pm Saturday Sep 4th: Only 9:30am class (8:30am class cancelled) Sunday Sep 5th: No Sunday Specialty Class
Monday Sep 6th: 9am Group Class (all other classes cancelled)
3) New 9 Week Program Cycle Starting this week.
4) SUNDAY SPECIALITY CLASS @ 11am
Aug 29th - Movement Therapy with Jess
This is included in your membership.
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
Sep 5th - Sunday Class Cancelled due to Labor Day
Sep 12th- Movement Therapy with Jess
Sep 19th- Arm Day with Zach
Sep 26- Aerobic Conditioning with Lara
MONDAY
A) 8min Amrap
10 PVC PT
10 Wide Grip Push Ups
10 Wide Grip Scap Pullups
+
B)12min to perform
4 x 10/leg
Front Rack Step Ups
+
3 Sets in 10min
C1) 10-15 Box Dips
Right Into...
C2) Amrap Strict Pullups
Rest as Needed
+
D) 10min EMOM
Min 1: 12/10 Cals
Min 2: 12 Box Jump Step Down
TUESDAY
A) 3 Round in 9min
20 Back Squat
20 DB Bench Press
20 Boot Strapper
+
B) 3 Rounds in 17min
Back Squat
1min Amrap Back Squat (15-18 reps)
Drop Weight...
45sec Amrap Back Squat (20+ Reps)
Drop Weight...
10 reps @ 3111
+
C) 3 Rounds in 17min
Bench Press
1min Amrap Bench Press (15-18 reps)
Drop Weight...
45sec Amrap Bench Press (20+ Reps)
Drop Weight...
10 reps @ 3111
WEDNESDAY
A) 20min Emom
Min 1: 225/200m Row (50s Cap)
Min 2: 15 DU and 6 Burpees
+
20min Emom
Min 1: 100m Run
Min 2: 15 Slam Balls
THURSDAY
A) 9min Amrap (AKA 3 Rounds)
10 Weighted Superman to Prisoners
20 Standing Lateral Shoulder Raise
30 Busdrivers (Each direction equal one rep)
+
B) E30s x 8min w/ a Partner
P1: Anchored Wtd OH Situps
P2 Rest and Hold
+
C) 4 Rounds in 15min
12-15 Seated Arnold Press
8-12 Chin Ups
+
D) 1mile Run (11min Cap)
FRIDAY
A) 4min Amrap
10/direction PVC Pipe Around the Worlds
30 Jumping Jax
4min Amrap
20 Total Alternating Scap Pullups
30 Jumping Jax
+
B) 4 Rounds in 15min
10 Frog Stance DL
20 Goblet Hold Curtsy Lunge
Rest as needed between mvmts and sets
+
C)15min Amrap
20 Toes to Bar
20 Single DB Renegade Rows
SATURDAY
Groups of 3
10 Sets
3min Work
1min Team Rest
20 Cal Row
20 Burpees
*two people working at a time
*Score = Total reps
SUNDAY SPECIALITY CLASS @ 11am
Aug 29th - Movement Therapy with Jess
This is included in your membership.
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
Sep 5th - Sunday Class Cancelled due to Labor Day
Sep 12th- Movement Therapy with Jess
Sep 19th- Arm Day with Zach
Sep 26- Aerobic Conditioning with Lara