Thursday, October 20, 2016

Important Schedule Change This Weekend!


This Saturday is the 1HLC event. Don't miss out on the fun. We will not be holding regularly scheduled classes, individualized programming in the morning. Randy will be in Denver for a weightlifting meet with the team, so we won't have Weightlifting club practice on Saturday nor Sunday. The only chance to get a workout in this Saturday is at 12:00 for the 1HLC.  We'll be starting at exactly 12:00, so be sure to get in early to get warmed up. If you're new to the gym, be here at 11:30 so we can do all of the lawyer-y waivers first. And remember: stay and hang out afterwards, we'll have some lazy-man's Norcal Margaritas made with Suerte Tequila.

Also - the original purpose of the 1HLC is a fundraiser. This year they chose the National MS Society. Since we're an official location for the 1HLC, we have a fundraising page here. This page is run by the MS folks, and they're an official non-profit and all of that, they'll send you all the stuff for your taxes if you donate directly to them.



Workout

lift-off 5x5
5 heavy swings between sets

then

5 rounds
AMRAP 3:00
3 heavy power cleans
6 push-ups
9 air squats
rest 1:00



Endurance Option

lift-off 5x5
5 heavy swings between sets

then/or

for 20:00
constant movement below AeroMAX
3 heavy power cleans
6 push-ups
9 air squats




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