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8/30/2021 - 9/5/2021

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) SUNDAY SPECIALITY CLASS @ 11am


Sep 5th - Sunday Class Cancelled due to Labor Day

Open Gym Members: Holiday Hours do NOT apply to Open Gym Access Members


Upcoming Sundays

Sep 12th- Movement Therapy with Jess

Sep 19th- Arm Day with Zach

Sep 26- Aerobic Conditioning with Lara

MONDAY

A) 8min EMOM

Min 1: 12 Barbell Pullups

Min 2: 20 Seesaw Press (db/kb)

+

B) 2 Sets on a Bench in 8min

20 Partial V-ups

20 Leg Lifts

20 Suitcases

40 Bicycle Crunches

+

C) 12min EMOM

Min 1: Strict Pull Ups (Consistent Number)

Min 2: 15/15 Partial Top Read Dealt Flys/Full Rear Delt Flys

+

D) 10min AMRAP

50 Double Unders

10 HPC (135/95)

TUESDAY

A) 3 Round in 9min

10 Light Back Squat

10 Yoga Push Up

10/side Thread the Needle

+

B) 3 Rounds Led by a Coach

Back Squat

45sec Amrap Back Squat (15-18 reps)

Drop Weight...

45sec Amrap Back Squat (20+ Reps)

Drop Weight...

10 reps @ 3111

+

C) 3 Rounds Led by a Coach

Bench Press

45sec Amrap Bench Press (15-18 reps)

Drop Weight...

45sec Amrap Bench Press (20+ Reps)

Drop Weight...

10 reps @ 3111

WEDNESDAY

A) 10min EMOM

Min 1: 15 Box Jump

Min 2: 30 Mountain Climbers


R2min


B) 10min EMOM

Min 1: 14/11 Cal Row

Min 2: 12 No Push Up Burpee Over Rower


R2min


C) 10min EMOM

Min 1: 50sec Single Unders

Min 2: 40sec Unwtd W Lunges

THURSDAY

A) 14min AMRAP

10 OHS

15 Partially Bent Over Lateral Raises

20 Bodyweight Hinges

+

B) 4 Sets in 14min

10/side LM Filly Press

12 Standing DB Full Curls

+

C) 14min AMRAP w/ a Partner

P1: 100m Run

P2: 12 Barbell Curls/12 Barbell OH Tricep Extensions

FRIDAY

A) EMOM x 30min

Min 1: 12 Demon Press

Min 2: 12 Burpees

Min 2: 15 KB Swings

SATURDAY Saturday Sep 4th: Only 9:30am class (8:30am class cancelled)

A) E5min x 7 Sets

Finish in any Order

10 Pullups > 12 Barbell Pull Ups

15/12 cal Row/AB or 300m Run

25 Air Squats

SUNDAY SPECIALITY CLASS @ 11am


Sep 5th - Sunday Class Cancelled due to Labor Day


This is included in your membership.


Open Gym Members: Holiday Hours do NOT apply to Open Gym Access Members


Upcoming Sundays


Sep 12th- Movement Therapy with Jess

Sep 19th- Arm Day with Zach

Sep 26- Aerobic Conditioning with Lara

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