10/15/2018

10/15/2018

Happy Monday! I hope you all can get in the gym today and start your week off right! 

Don't forget this Saturday the 20th at 11:00 we are holding our annual Barbells for Boobs fundraiser. We will not be holding regular classes that day. If you have not signed up but would like to join us that day for a great cause please be there a little before 11:00 am. It is not too late to sign up for the event, the cost now is $25, you can pay all the way up until the day of. You do not have to be a member to join us. We have a ton of awesome raffle prizes so bring your cash and we will be gifting to best dressed again so wear your PINK! If you have any questions please talk to Seasha or Coach Bri or message us. 

Workout of the Day:

1) Coach Led Warm-up

2) Clean and Jerk 3-3-3-3-3-3 Reps AHAP.

Notes:
1. Work up to somewhere between 85-95% of your 3RM and use for all sets. If you do not have a 3RM find a heavy weight and use for all sets.
2. You only need to jerk the last rep of each set
3. These are squat cleans.

3) EMOM for 10 Minutes complete
Even Minutes - Complete the clean complex 2 Clean pulls + 2 Hang Squat Cleans + 2 Jerks using 75% of todays heaviest
Odd Minutes - 45 Second Plank hold

Notes:
Here is a good link for what a clean pull is
https://youtu.be/1WuSiyM-knI

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277