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