05.17.2018

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Next weekend is the May long weekend, and we’ll be closing down to give our coaches some well earned rest and family time.

Friday, May 18th : Regular hours

Saturday, May 19th : Closed
Sunday, May 20th : Closed
Monday, May 21st : Closed

Tuesday, May 22nd : Regular hours

We hope that you enjoy the weekend, and we will see you all back in the gym on Tuesday!

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Warm up:

800m dolphins run or 800m row, then
3 Rounds, 10/ea
Yoga Push up
T-spine bridge
Ring rows

then,

2x 20 Banded pull aparts (across chest)
rest 30sec

Strength/Building:

5 Rounds :

6 Strict ring dips (weighted if possible, banded if needed)
12 Single arm Kbell/Dbell row Left (Across, AHAP)
12 Single arm Kbell/Dbell row Right (Across, AHAP)
Rest 2-3:00

Conditioning:

3 Rounds :
21 Kettlebell swings (AHAP)
200m run

Recovery:

1 – Anterior compartment smash; 90sec/ea
2 – Couch stretch; 90sec/ea