7/1/2019 - 7/7/2019

Week of 7/1 - 7/7


ANNOUNCEMENTS

BIG ANNOUNCEMENTS THIS MONTH

1: Email about 5th Anniversary Competition (Sat, July 13th) out via email Monday.

Lets have another big turnout for this event and supporting North Texas Boxer Rescue and celebrating the gym being around for half a decade. FACEBOOK EVENT HERE

2: New Program Starting this Week (Write up in emails)

3: Fourth of July Schedule

Wed 3rd: No 7:30pm
Thurs 4th: 9am Class Only (regular program)
Fri 5th: Noon and 5:30pm ONLY
Weekend Normal hours


MONDAY
A) Bench Press @3010
5 Sets of 10 Reps (all heavy)
+
15min to Complete 5 Sets
B1) 10-12 Incline Hammer Grip DB Press @41X2
B2) 10-12 Bodyweight Tricep Extensions
+
C)18min AMRAP
Row or AB with Partner for Distance
50 Seconds Work
10 Second Transitions/Rest


TUESDAY
4 working sets of either option
Option A1) 10 Back Squat
or
Option A2) 10/Side Bulg Split Squat
+
B)12min Amrap
30 Abmat Sit Ups
24 Drop KB/DB Lunges (45# plate/35 #plate)
+
4 Sets
C1) 25 Gobet Squat w/ Squat Band
Immedaitely into...
C2) 60sec of Unbroken Hip Bridges on Bench


WEDNESDAY
No 7:30pm Class tonight. Enjoy the long holiday weekend!

4 Sets
A1) 8 Bent Over Dumbell Rows @4111
A2) 30's Front Raises w/ Plates
+
16min Amrap
8 Strict Pullups
18 Hammer Curls
+
15min Amrap
DB/KB Farmers Carry for Total Distance


THURSDAY
Happy Fourth of July!
Only Class today is 9AM Group Class.
This is not Open to non members without CF experience.
It is normal progamming.

4 Sets
10 Power Cleans
15 Box Jumps
25/20 Cal Row
Rest 2-ish minutes
+
10-1 DB Hang Snatch/per arm (50/35)
1-10 Burpees Over DB

13min Cap


FRIDAY
ONLY CLASSES TODAY ARE 12pm and 5:30pm.
NO MORNING CLASSES!


3 Sets
A)10/side Kb Front Rack/DB Overhead Bulg Split Squat
+
5 Sets
B1) 12 RDL w/ KB or Db @3010
Immedaitely into...
B2) 30 (15/side alt) Jump Lunges
R90s
+
C) 100 DB walking Lunges (~50/35)
10min cap


Saturday
9am Strength Saturdays
Strict Press
5 working sets of 5 Reps
R2min
+
5x10 Heavy Barbell Hip Bridge on Bench*
*1 Sec hold at the top
+
4 sets Side Plank (12min Clock)
Right
50sec on
10 Sec Transition
Left
50sec on
10 Sec Transition
Rest 60sec

Saturday Community Class
5 Rounds for Time
20 Burpees
400m Run
25 KBS > RKBS

26min Cap


Sunday Skills: TOES TO BAR with Meg this weekend 11-12pm

Work on getting your first toes to bar or connecting toes to bar reps or knee to elbow reps.