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8/23/2021 - 8/29/2021

Updated: Aug 24

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

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