Happy Birthday Coach Joe! We’re grateful for your passion for helping our 51 athletes become stronger! We wish you a very happy birthday!
Coat Drive// We are collecting coats from Mon. Nov. 27 through Mon. Dec. 11// New or gently used coats for local kids in need// All sizes are welcome// Please drop off coats at the gym! Thank you for your help!
Christmas Giveaway// We’re offering a gift certificate to invite a friend/ family member to join us for a FREE month! Pick up a gift certificate at the front desk for a friend & invite them to join the fun!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00-11:00am
Workout of the Day
“Custer”
For Time (23 min cap)
5 sets
15/12 Calorie Bike OR 20/ 16 Cals Row, Ski, or Bike Erg
12 Handstand Push-ups (Box HSPU or DB Shoulder 2 O/H)
50 ft DB Lunge @ 50s/ 35s (40s/ 25s)
—Rest 1:1 —
Scaled: 12/10 Cals Bike OR 16/13 Cals Row, Ski, or Bike Erg
*Goal is 1:50- 2:15 each set
*Time cap 2 min each set
*Stimulus is moderate-high, repeatable intensity across all sets.
*Calories: Moderately-high intensity pace (85%+) Goal is sub 40 seconds each set.
*Handstand Push-ups: At least 5+ reps at a time. Unbroken is the ultimate goal.
*Dumbbell Walking Lunge: Athletes will perform this movement with two dumbbells. The dumbbells must be held on the shoulders.
Bootcamp WOD
For Time 7 min cap
30-20-10
Barbell Sumo Deadlift High Pull @ 95/ 65 (75/ 55)
Alternating V-ups
*Choose a weight that allows a full sprint
*Range of Motion is key for Sumo Deadlift High Pull.
*Keep the sumo stance, elbows high & outside.
*Hips & shoulders rise at the same time.
*Heels down until hips and legs extend.
Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
“What seems impossible today will one day become your warm-up.”
-Unknown
