10/13/2017

10/13/2017

Just a reminder that in almost one week from today we will be hosting our 2nd annual Barbells for Boobs fundraiser. If you haven't signed up already it is not too late. The sign up sheet is by the board at the gym and the cost is $35.00. It goes towards a great cause and foundation and it will definitely be a great time. You do not have to be a member to participate so please invite family and friends. Our raffle prizes have been coming in and they will better than last years, and if you participated last year you know how awesome they were. So sign up this week and join us for one of our best events and fundraisers that we hold  all year. Also if you would like to join in on fundraising before the event here is our link to our team page for donations  https://fundraise.barbellsforboobs.org/team/136837   If you have any questions please message us or talk to Coach Bri.

Workout of the Day:

1) Coach Led Warmup

2) Snatch 5-5-5-5-5-5 Reps AHAP. Find a Heavy weight and use it for all sets. If you have a 5RM it should be somewhere around 90-95% of it for all rounds. If no 5RM then work up to a heavy weight and use it for all sets.

3) EMOM for 8 Minutes complete the snatch complex 1 Power Snatch + 2 OHS + 3 Snatch Balance using 80% of todays heaviest weight

4) Not for time complete
3x60sec plank
3x20 Russian Twists AHAP

Competition Programming:

1) Find a 1RM Back Squat

2) “Fran” with DB’s
21-15-9 reps of
DB Thrusters 50/35
Pull-ups

3a) 3x10 Strict T2B
3b) 3x20 Russian Twists AHAP

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277