7/31/2017

7/31/2017

We have a few different things going on this month. 

1. Starting on the first we will run our check in to win contest. What that means is every time you come in to the gym just check in via facebook, put your name on a ticket and in the jar it goes. At the end of the month we will draw a winner. This months winner will win a pair of Lifters. You don't want to miss out on a good prize like this so get in as much as you can and pull out that smart phone and check in. Good luck to all and if you have any questions please ask.

2. This upcoming Saturday the 5th we will take our team workout outside. We are going to head over to Mt. Erie. We will meet at the base of the mountain at 0900. At 0915 I will go over the workout and we will begin. It will be something everyone can do so no excuses not to join us. 

3. Aug 26th we will have a end of summer BBQ at coach Wendi's farm. Clear your calendars. You don't want to miss put on this party. Last year it was a lot of fun. The details are still being ironed out so as we get it all the way planned we will put the info up on the chalk board. 

I hope everyone had a nice weekend and tomorrow we get back to the grind.


Workout of the Day:

1) Coach Led Warm-up

2) 12 Minute AMRAP of
10 Deficit Push-ups
10 Push Presses 115/80
10 Deficit Push-ups
10 T2B

Notes: Deficit Push-ups to be done with each hand on a 45lb plate

3) Not For time complete
4 Rounds of
20 Sit-ups
20 Russian Twists
45 Second Hollow Hold


4) Stretching/Mobility


Competition Programming:

1) Take 15 minutes to work up to a  3RM Power snatch

2) 5x2 power snatch using 90% of above

3) 3x3 Snatch Pull using 105% of your 1RM

4) 10 Minute AMRAP of
30 Ft Hand Stand Walk
5 Snatch Balances 105/75
25 Double Unders

5) Mobility/Stretching

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

720 SE Pioneer Way Oak Harbor Wa 98277