GROUP WARM-UP
2 Rounds of:
5 T-spine opener
5 Wall slides
10 frog pumps
5 Sandbag squats @ tempo 3 sec down
+Trainer- led bar path drills

5 Sets of:
2 Push jerks + 1 split jerk @ 65 – 75%

LEG STRENGTH/REVERSE PYRAMID
Back squat
5 @ 85% (work up to 85% in 3-4 sets of 3-5 reps)
Rest 2-3 minutes
12 or more @ 75%
Rest 2-3 minutes
12 or more @ 70%

BICEP/TRICEP/SHOULDER BUILDER
3 sets of:
5 single arm bicep to shoulder press www.youtube.com/watch?v=935B4H3WpKs
10 Dumbell tricep extension www.youtube.com/watch?v=VQofhP53Lco
10 Banded face pulls www.youtube.com/watch?v=IndIttUTNMU

HAPPY BIRTHDAY TAYLOR STAWARA & STEPHANIE SULLIVAN!

Han Sun 

This blog post is dedicated to Han, a member of nearly three years. Han ships off to the Army in a few short days (along with his wife, Lisa). They don’t come any kinder or more dedicated than him. Han has listened to every bit of advice we’ve given him and has became leaner and stronger over the years…leaner to the tune of 50 pounds! He’s participated in every

Open, every CharityWOD, every party and gym function. As someone who grew

up in China and has overcome cultural and language differences here, he is a testament that ANYONE can succeed in our gym. We will miss his positive attitude, shy wave and beaming smile!

Fun fact: we once accidentally locked Han in the gym at night. He was showering after the last class and we left. I got a Facebook message from him, alone in the dark gym!

We miss you already, Han!