Week of 7/1 - 7/7
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
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
Row or AB with Partner for Distance
50 Seconds Work
10 Second Transitions/Rest
4 working sets of either option
Option A1) 10 Back Squat
Option A2) 10/Side Bulg Split Squat
30 Abmat Sit Ups
24 Drop KB/DB Lunges (45# plate/35 #plate)
C1) 25 Gobet Squat w/ Squat Band
C2) 60sec of Unbroken Hip Bridges on Bench
No 7:30pm Class tonight. Enjoy the long holiday weekend!
A1) 8 Bent Over Dumbell Rows @4111
A2) 30's Front Raises w/ Plates
8 Strict Pullups
18 Hammer Curls
DB/KB Farmers Carry for Total Distance
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.
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
ONLY CLASSES TODAY ARE 12pm and 5:30pm.
NO MORNING CLASSES!
A)10/side Kb Front Rack/DB Overhead Bulg Split Squat
B1) 12 RDL w/ KB or Db @3010
B2) 30 (15/side alt) Jump Lunges
C) 100 DB walking Lunges (~50/35)
9am Strength Saturdays
5 working sets of 5 Reps
5x10 Heavy Barbell Hip Bridge on Bench*
*1 Sec hold at the top
4 sets Side Plank (12min Clock)
10 Sec Transition
10 Sec Transition
Saturday Community Class
5 Rounds for Time
25 KBS > RKBS
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.