GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 Push ups
5 External Obliques opener variation: leg raises
5 Russian Kettlebell swings
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 12 minutes
3 Segment Power clean @ 50 – 60% (a.k.a pause clean below knee) www.youtube.com/watch?v=JtEJlFr_DUs

PULLING & PRESSING
You can start on any of the three circuits shown below. Complete all three sets before moving to another circuit. Rest no more than 2 minutes between sets.

Circuit 1 –
3 sets of:
Max effort Push-ups (20 or more)
10 Dumbbell floor press

Circuit 2 –
3 sets of:
Max effort Strict Pull-ups (10 or more)
10 Feet elevated ring row Feet Elevated Ring Row www.youtube.com/watch?v=u3XIZSv2Npw

HAPPY BIRTHDAY LORI NELSON!

Motivation

Monday seems like a pretty good day for a post about motivation. Maybe some tough love. So, here it goes…

We’ve got around 200 members at the gym. Most active, but many not. When we don’t see someone in class, we reach out and try to find out what’s going on. We offer to help set goals, answer questions, meet with the person, etc. More often than not, what we hear are, frankly, excuses…work is

busy, not wanting to get up early, kids, etc. If you REALLY want it, you will make it happen.

When people use these type of excuses, I immediately think of one of our members, Rachel, a single mom with a full-time job who also goes to school. No one I know of has more excuses than Rachel and SHE MAKES IT HAPPEN!

Sometimes people give up because they weren’t immediately “good” at the movements we use. Believe me when I say that ALL of us struggled when we first started this journey into functional fitness. I was so frustrated with the snatch when I started. Rob quit workouts. Mckenzie couldn’t do muscle-ups. Liz couldn’t do a pull-up. Ask anyone…true fitness/strength/mobility doesn’t come easy, but the rewards are great. And it’s never going

to happen if you don’t come in. In fact, attendance is necessary!

We REALLY want you to succeed. We can call you. We can email or text you.

We can meet with you. We can give you advice. But, we can’t make you come

in. It’s up to you.

EVERYONE joins our gym because they have some sort of goal. Don’t lose sight of the goal – whether it be to have abs or to get a muscle-up or to do a perfect air squat. We have the best fitness program around, but you have to do the work. We love helping you all…see you in the gym!