Weekly Announcements
1) Vickery Halloween Costume Party - Friday October 28th
- Here is the FB Event for the Halloween Party. If you can't use this link, then friend request "Zach Morman" and I will invite you!
-More Details Below
Come out Friday Night for our annual Halloween Costume Party this year we will be back at the gym!
We will have a beer/white claws, liquor and other beverages. This is not just a gym social event!
Please feel free to invite friends! Please feel free to extend this invite to them via FB
See more details below...
WHERE: THE GYM! 4411 Belmont Avenue Dallas Tx WHEN: Friday, October 28th at 8:30pm WHO: Gym Members, Friends and family. PARKING: For God Sakes just Uber. WHAT TO WEAR: A Costume! WHAT TO BRING: Friends and bring some food to share! We will be supplying general alcohol, but extra snack table ALWAYS welcome.
WHO/WHAT NOT TO BRING: Pets, Thieves, Satan/Kids, People you don't know, Weapons, Emotions, Most drugs, Underage People, Political/Religious Opinions, Tear Gas, Fights. 469-734-3343 is Zach's cell with any detailed questions or if you have something to contribute to the party.
MONDAY
A) 40min Time Cap
100 Hang Alternating Db Snatch (50/35)
*Every Break = 15/12 Cal Echo Bike or Row
100 Double Unders or 3min of Single Unders
*Every time Break = 10 Burpees
100 Push Ups
*Every Break = 30 DU or 100m Run
TUESDAY
A) 4 Rounds
30/side Bulg Split Sq @2111
15 Supinated Body row
+
B) E3MOM x 10 Sets
10 BackSquat @2011 (focus on 1 second at the top)
10 Pull Up (No dropping)
WEDNESDAY
A) Amrap 13min
12 Seated Skull Crushers
12/10 Cal AB
12 Alt Pause Mtn Climbers
12/10 Cal AB
R2min
B) Amrap 13min
15 TGU Situps Right
200m Run
15 TGU Situps Left
20 Box Jumps
R2min
C) Emom x 14min
Min 1: 12/10 Cal Row
Min 2: 8-10 Rower Pikes > Knee Tucks"
THURSDAY
A) 16min AMRAP
20 Elephant Walks
10 Prisoner to Superman
5 Nordic Curls
+
B) E3MOM x 10 Sets
10 Deadlift @ 30X1
10 DB HG BP @30x1
FRIDAY
A) 12 Rounds with a Partner*
12 UB Hang Power Snatch (115/85)
12 Toes to Bar
16/12 Cal Echo Bike
Split evenly
*27min Time Cap
SATURDAY
A) 40min Emom
Min 1: 12/10 Cal Row
Min 2: 10 DB/KB Tall Kneeling Strict Press
Min 2: 18 Sit Ups
Min 3: 10/leg Box Step Ups
SUNDAY SPECIALTY CLASS
This Sunday Oct 30th: Cardio and Abs w/ Brie
Upcoming Sunday Specialty Class Schedule
TBA for Nov
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