First week of March coming up and we wanted to remind everyone that the first Friday of every month is our FREE FRIEND FRIDAY, meaning that anyone can workout free of charge at one of the classes that day! So if you have been wanting to try out our gym, this Friday, the 6th is your day! Our week will start with “Pinball”, which is 5 rounds of 3 movements lasting a minute each, where you will go for max reps before getting a full minute of rest. Minute one is wallballs, minute two is dumbbell snatches and minute three is bike for calories. Tuesday we will have a clean and jerk focused day, starting our skill work of 5 sets of a 3-position power clean and then 3 push jerks. After we have worked on that movement pattern we will get after “Bottom Line”. This ascending ladder of clean and jerks and toes to bar will go up by 3’s every round for 7 minutes. Our midweek workout will be a comptrain benchmark workout called “Full Circle.” This longer chipper workout consists of 1500-meter row, double unders, calories on the bike, more double unders and then finishing with another 1500m row. Thursday’s workout has an overhead squat focus, starting with a strength piece of building to a heavy set of 3 of overhead squats from the rack. Then we’ll hit “FaceTime”, an AMRAP 10 of overhead squats, sumo deadlift high pulls and chest to bar pullups. Friday’s work will look like this, 5 rounds of an AMRAP 4 with a 4-minute rest in between. In your 4-minute window, you’ll complete calories on the bike, burpee box jumps and then max 10-meter shuttle runs. Grab your friends for Saturdays 3-person team workout called “PowerPoint.” Which has a 30-minute time cap of high rep power snatches and calorie rows, but in the middle, you will find 15 rope climbs.
Always tell someone how you feel, because opportunities are lost in the blink of an eye but regret can last a lifetime.