Tonight at 6 pm we’ll have the nutritional informational meeting! Feel free to invite and bring members from outside the gym who are interested. See ya tonight!
“We weren’t made to “wish”. We were made to act.”
Primer: 3 Rounds:
60s Bike or Row | 60s PVC Overhead Squat | 30s Front Plank | 5 Walk Outs
Strength: 6×1 Pause Overhead Squats
WOD: Hot Mess – 2 Rounds
25 OHS @ 115/85
35/25 Cal Assault Bike or Cal Row
Performance: @ 95/65
Fitness: @75/55
Fit Light @45/35
Bonus:
3 Rounds : 15 Hollow Rocks | 18 Good Mornings | 21 GHDSU | 24 Hip Extensions
Banded Lateral Walks 4x60s
Back Squats – 5 RM | 2×5@80% with blue band | Max Effort at 80%
Rack Pulls – 3,4,5 @85% then max pulls @ 85%
DB Walking Backwards Lunges – 2×10 (each side)