Sunday, November 9, 2014

Monday - November 10, 2014

Monday is Mike, Molly, and Striker's last day coaching classes in the gym. On behalf of the entire coaching staff, we wish them well as they move onto the next chapter in their lives. All of us including myself were fortunate to have had the opportunity to work with them both as coaches and as people. They laid the foundation to what has become not only a great gym but a great community and I feel personally blessed to be the person responsible for carrying those traditions on. I hope to see the gym packed today to give them a proper send off!

* Beginning today - we will be having open gym every weekday from 4pm-5pm. This is something we are going to experiment with. If people use it and find value in it, we will continue it. Remember, open gym hours are your opportunity to work on something you already have a decent grasp on, the time is uncoached so if you plan to come in a little early and do some extra work, please come with a plan.

Warm Up

3 sets :30 on, :30 off Double Unders OR Double Under Attempts
10 Inch Worms
10 Air Squats
10 Good Mornings (Empty Barbell)

Coach's Demo - GHD Sit Ups
1. How to set the distance
2. Soft Knees -> Knee Extension


5 X 3 Back Squat @ 65% of 1RM with 3 Second Pause at the bottom


21-15-9 Front Squats  From the Floor (155/105)
60-40-20 Doubles or sub X2 singles

Accessory Work

GHD Situps Not For Time
3x10 or Sub 3x20 Weighted Sit-ups (45/25)

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