12.15.2017

Hey Everyone!!

We hope that you are as excited about the Tribe Throwdown this Saturday as we are!!

Just a couple more announcements for the day.

We will be cancelling Saturday morning’s open gym (8am – 11am), as we will need to prep the space for the afternoon.

Also, we’d like to ask all of you to please leave your dogs at home for the afternoon. We all love our dogs and love having them around us, but we are expecting things to be pretty busy this Saturday; we’ll have 20 athletes inside our gym, and once you factor in our spectators and on-site massage therapist (Terry Downs) it’s going to be quite cozy. Adding the several usual pooches that frequent the gym could create some chaos!

See you all on Saturday!!!

Temenos Coaching Team

Warm up:

(3 rounds)

Row 400m

then with empty bar:

10 power clean

10 Front squat

10 push jerk

Mobility:

’’Y’’ with light DB 3x 8
Anterior Compartment Smash/shoulder smash 2:00/

Stamina/Intervals:

(15:00)

Partner row : 500-400-300-200-100

Partner 1 row the distance and then rest while partner 2 is rowing. Score is total time for both partner to complete the full distance.)

Conditioning:

(CAP 8:00)

In Partners:

60 Power clean and jerk @135/95