Congrats to Carah, Kelly, and Pat on finishing strong on the podium! So proud of you all!
Burpees for a Cause
//Sat. May 4 from 9:00 – 10:00 am
// This year we are supporting one of our member’s families battle with cancer
// For every $1 donated, 1 burpee will be given to a coach of your choice
// Please donate directly to her GoFundMe page
Lift Off
// Sat. May 11 from 8:00am – 10:00am
//$30 per person (includes t-shirt)
// T-shirt Deadline is Sunday, April 28th
//Registration link is LIVE! Click here to register!
Kids Camp
// Camp 1: May 28- May 31st
// Camp 2: June 17- 20th
// 9:30am- 11:30am
// Ages 6- 13 years old
// Click here to register for Camp 1
// Click here to register for Camp 2
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00- 11:00am
Strength
“Gwen” (12 min)
15-12-9
Clean & Jerk (For Load)
*Every 4:00, complete 1 set
*Each set must be unbroken, touch & go
*For clarification, the 15s start at minute 0,
12s start at minute 4, and
9s start at minute 8.
*Touch & go at the floor only.
*Even a re-grip off the floor is a foul. No dumping.
*Use the same weight for all 3 sets.
Workout of the Day
For Time (10 min cap)
30-20-10
Dumbbell Power Cleans @ 50s/ 35s (40s/ 25s)
Burpee over Dumbbells
*Goal is to finish between 6-8 min
*Moderate high intensity; pacing needs to be smooth & steady. Ramp up the pace on the final round!
*Dumbbell Power Cleans: Weight should be light enough to complete in 1-2 sets.
*Burpee over Dumbbells: Apply a measured pace on the burpees to keep a consistent, near non-stop effort.
“Perfection is not attainable, but if we chase perfection we can catch excellence.”
-Vince Lombardi
