February 2, 2018

2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 PVC prone lift offs
5 Goblet squat @ tempo 3 sec down
Prone Lift Off
+Trainer- led bar path drills

Shoulder to overhead complex
5 Sets of:
2 Strict press (tempo 3 seconds down) + 3 push press (2-second pause @ the top tempo 3sec down)+ 4 push jerk(2-second pause in the catch postion)
Technical load/not heavy

3 sets of:
Dumbbell complex
6 Deadlifts
5 Hang power cleans
4 Shoulder-to-overhead
RX 50/35; Master55+ 35/20

3 Sets of:
5 Each side Drop lunge with knee lift

Gym Anniversaries

Lots of long-timers…thank you, everyone, for supporting us!

Eight Years
Lucy Pawlowski

Seven Years
Stef Mooney

Six Years
Tim Grabenbauer

Five Years
Crystal Bragg

Four Years
David Carter
Julia Carter
Johnny Zambito
Hans Stancil
Gina Karshner

Three Years
Vinnie Burke

Two Years
Randy Kerperien

One Year
Molly Shambo

Tonight: Open Prep Class #2

Join us at 5:15 PM for dumbbell and barbell cycling. Free for members!

February Newsletter 

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