May 2017

Gym Announcements

JP’s Strength Class begins next week! Interested? Click HERE, or read more about it HERE!

Want to hear more about JP’s Strength Class!? He is hosting a free seminar this Sunday from 9:00 am-10:30 am.  He will talk about his strength class then break people out into groups to find a 1 RM in their Squat, Deadlift or Strict Press.  If you want some instruction, a little insight on his course and a heavy day this is all you!

WOD

1 Mile Run
50 Pull ups
40 1 Arm DB Hang Clean and Press (20 per arm)
800 M Run
25 Pull ups
40 1 Arm DB hang Clean and Jerks

DRIVE

“The Drive 50”
50 KB Swings
50 Double Unders
50 Dumbbell Push Press
50 Sit ups
50 Burpees
50 Air Squats
50 Box Jumps
50 Cals on the Rower
50 Goblet Walking Lunges
**Stagger start if you want to share DB’s and please do not drop them from overhead.**

 

hollow

 

“Practice the basics as if they were advanced. That is the key to advancing.” Coach Matt spending time in his hollow position.