Quote of the Week 1-13-2020
“If you are going to quit anything, quit being lazy, quit making excuses, and quit waiting for the right time.”
As you guys come in to train this week get your hands on our new dumbbells and check out our new pictures hung up around the gym. As you know, I love highlighting our athletes and making you feel like the celebrities you are. Always keep this in mind- this is OUR gym! If you guys have any suggestions on equipment or other goodies please speak up. We are always looking to make things better for the Community.
This Wednesday we get to hit our Member of the Month WOD “The Sweatny”. You guys can blame Whitney for this one. Lots of running and core- let’s pray for nice weather.
Our Box Night Out will be Thursday, January 16th after our 5:30 Class. This month we are hitting Capellini- 229 Middle Country Road, Selden NY 11784, right in the Best Market shopping center. They were kind enough to host our Coaches meeting this Saturday and the food was amazing. I am looking forward to see you all there!
Welcome to week two of our newest strength cycle. We are working on sets of three reps at 50%, 60%, 70%, 80% and a big 90%. We all should have our numbers ready to go since we established five rep-ers for each of these movements last week. In our metcons I focused a lot on “cash outs” to completely fatigue the working muscle groups. Overall it’s going to be a fun week of challenging programming.
LET’S GET IT!
Buy In: 50 Doubles
8 Alt DB Snatch (50#/35#)
2 Bar MU
Cash Out: 50 Doubles
Max Unbroken HSPU
Cash Out: Max Push-ups
Scored for total Pushing Movements
20 Medball Sit-ups
20 Russian Twists
Cash Out: 100 Sit-ups