Pelvic Floor Clinic
// Hosted by Dr. Swengle from Vitality
// Sat. April 6th at 9-10am at 51
// $10 per person
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
Lift Off
// Sat. May 11 from 8:00am – 10:00am
//$30 per person (includes t-shirt)
//Registration link coming soon!
Burpees for a Cause
//Sat. May 4 from 9:00 – 10:00am
// 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
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00- 11:00am
Workout of the Day
For Time (30 min cap)
75 Bench Press @ 135/ 85 (115/ 75)
*Every time you break, complete 10 Bent Over Dumbbell Rows 50s/ 35s (40s/ 25s)
—Rest 5 min—
75 Pull-ups (Ring Rows)
*Every time you break, complete 10 Bench Dips
*No Target Time. Just lift some weight, get a good pump and have fun!
*Bench Press: Recommended weight using something less than 60% of 1RM. Goal is 5-10 reps at a time.
*Dumbbell Rows: Weight selected here should be moderate where all sets can be completed unbroken with control.
*Pull-ups: Choose a variation you can complete at least 5 reps at a time
*Bench Dip: These should be smooth and steady where all sets can be completed unbroken.
Optional Friday Pump
8 min AMRAP
1-2-3-4-5-6-7-8-9-10
Barbell Curls (Pick Load)
Push-ups
10-9-8-7-6-5-4-3-2-1
Inverted Barbell Row
Barbell Strict Press
“Every day is a chance to get better.”
-Unknown
