Week of 10/21 - 10/27
Halloween Pumpkin Workout and Party at the Gym!
RSVP to Halloween Party on FB
Week Two Friday Night Light Winners
SPIRIT AWARD+5: Team Cardinal
Kyle on Team Cardinal Friday night with White Claws and Pacificos. Please pay your reespect to the Cardinal Totem in the middle of the gym this week.
SWEAT AWARD +3: Sarabeth, Katie, Evan, Kinsie (All Cream Team)
Where Cream lacked overall spirit they made up with grit and sweat. Evan and Katie pushed themselves to RX this week and left Katie literally crawling away. Sarsabeth and Kinsie both crushed scaled on their first Friday Night Light workout.
Got to link below....
1) Enter your week one scores by 4:30pm Monday
2) See week 1 top 6 Rx/Scaled scores and see overall standings (Monday night)
A1) 5 RDL
A2) 8/side single leg DB glute bridge
B) Pendlay Row-4x8
C) 5 sets
10 hang DB Power Curl
6/side Bent Over SA KB Row
After Class Bonus
4x15 Hamstring Curls @4011
A) 3x12 single arm kneeling arnold press
B) 6x4 Koji Press
C) 3 rounds
12 Bent Over DB/Plate Reverse flys
12/side leaning DB raise
D) 15min Amrap
20/16 Cal AB
A) 4x4 back squat
B) 4x10 High Box Step and Lowers w/ Assistance if needed
Kipping Pullups > Low Number of Kipping > 30-20-10 Jumping Pullups
After Class Bonus
4x10 leg extension w/ 2 second squeeze @ top
A) 21 minute EMOM
1) 20sec L-sit On KB
2) 6/side hang DB snatch
3) 12-15 t2r
B) 150 pushups*
*Every time you break-50m dual KB front rack carry
9am Strength Saturdays
A) 4x4 bench press @ 32X2
B) 4x12 incline DB bench
In 15min Build to Heavy Hang Power Clean
15min Emom of 2-3 Hang Power Cleans for Technique
Saturday Community Class
HALLOWEEN PUMPKIN WORKOUT at 10:15am!
8:30pm Costume Part at the gym! RSVP on Facebook.
Friends and Fam welcomed
No Movement Therapy today.
Just Open Gym 11-1pm.