8/4/2025 - 8/10/2025

ANNOUNCMENTS

1) Hot Water Heater/Showers Down and Sanitation Awareness Week

• Hot Water Heater/Showers: Bad news... unfortunately the bottom of the hot water heater just decided to quit last Friday. Sinks, faucets, filtered drinking water all work....BUT SHOWERS ARE NOT OPERATONAL AS OF MONDAY. I hope (with the great help of Alex Martin) to have showers up and running again with hot water by the end of the week. They currently will not work bc we have single lever showers and require both cold and hot water to give any water pressure. I will update you when they are workin.

  
  

• 

  Sanitation Awareness Week: I know our bathrooms are not the peak of luxury. Funny thing is when we first opened in 2014, our gym was considered like the "super nice" group fitness gym in the area. Others had a one stall, no sink set up, open ceilings so everyone could hear you.. or even only a "#1" bathroom. We are lucky enough to have 3 private bathrooms and showers. We pay cleaners to help keep them clean, then the coaches (your friends) pick up as well.

  While I am happy everyone is so comfortable using our bathrooms. Please pick up and clean up after yourself. Throw trash and paper into the bin, flush toilet paper only down the toilet, try not to spray the sink down with water, replace the toilet paper if needed, if you take a explosive poopy then clean it up with one the toilet brushes (right behind toilets)... these are also things I am trying to teach my 3.5 year old as well. Lets just all be a little more aware that lots of other people use the restrooms and this isn't a gas station.

  
  

2) Reminder: New 8 week program cycle started last week.

• Check last week blog for video and weekly mvmnt breakdown.

MONDAY

A1) E3MOM x 3 sets

10-12 Building Back Squat

10/side Cossack Squat

OR

10/side DB BSS (Long Stance)

15 DB Sumo Squat

+

A2) E4MOM x 3 sets

10-12 Back Squat or 10/side DB BSS

20 Banded Hip Thrusts

+

B) 5 Sets in 13min

20/14 Cal Row

10/side Heavy Sup. DB Row

Rest ~60 sec

+

C) AMRAP in 3 min

Wide Pullup>Partner>Banded>BB Pullup

TUESDAY

A) E4MOM x 20 min for Quality

15 BB Sit Ups

15 Seated Rear Delt Flies

15 BB Upright Row

1 min Any Plank Hold

+

B) EMOM x 20 min

Min 1 - 10/side SA DB PP

Min 2 - 10/7 Cal Echo

Min 3 - 9 T2B *

Min 4 - Rest

*Increase T2B +3 reps every round

WEDNESDAY

A) E3MOM x 15 min

10/side Supinated High Row

5-10 Lean-away Chin Up

+

B1) E3MOM x 9 min

10 Building SLDL @31X0 or Hip Thrust @21X1

10 Wide Seal Row

+

B2) E4MOM x 12 min

10-12 SLDL or Hip Thrust

8-10 Heavy Wide Seal Row

+

C) EMOM x 12 min

Min 1 - 12 Rower Hammie Curl

Min 2 - 20 Superman

THURSDAY

A) EMOM x 21 min

Min 1 - 10/side Alt. DB Hammer Curl

Min 2 - 10 Incline BB Skullcrusher

Min 3 - 10-15 Pike Ups>20 Alt. X Crunch

+

B) 5 Rounds for Quality in 25 min

500/440m Row AFAP

Rest ~ 60 sec

15/side KB Calf Raise

+

C) Barbell Bicep Bonanza

6 Alt. rounds w/a partner of:

AMRAP BB Curls (10-20)

FRIDAY

A) 2.4 Sets in 18 min

10-15 DB Incline Press

15/side Banded Woodchopper

+

B) EMOM x 12 min

Min 1 - 15 Banded Crunches @2121

Min 2 - AMRAP UB Pushups (10-20 reps)

+

C) E3MOM x 4 min

10-15 DB Floor Flies

20 Deadbug Wall Touches

SATURDAY

8am STRENGTH and SPEED

A1) E2MOM x 8 min

12,10,8,6 Heel Elevated Back Squat or RDL

10 Cat-Cows

+

A2) 4 Sets in 15 min

6-8 HE Back Squat or RDL

18/side Copenhagen Reps

+

B) E2MOM x 24min

Min 0-2: 10 Spanish Squats

Min 2-4: 10/side DB Crossbody RDL

Min 4-6: E30sec 2 WB Slam + High Jump

9am CONDITIONING

A) 45min AMRAP*

Split with a partner

Pullup > Inverted Row

Cal Echo

Wall Ball

Burpee

*2, 4, 8, 16, 32, 48,...

SUNDAY SPECIALTY CLASS

This Sunday

8/10 - Back and Hip Prehab with Jess

Upcoming Sundays

8/17 - Arms with Stefan

8/24 - Land-Swimming Technique with Rachel

9/31 - NO CLASS - Labor Day Weekend