Friday, November 3, 2017

Referrals earn a special edition t-shirt

credit: lane1photos.com
Quick reminder: if you want to donate to send a care package to Jeremy, today is the last day. We are going to go shopping this weekend.

We know how much you guys love special edition shirts, especially the kind you have to earn. Well, we have a new one that you'll want!

Barbell Strategy has been open since June 2015, and up to now, we've just grown slowly and organically, which has built a solid foundation for our community and our values. Now that we have been able to bring on two new coaches, Isabella and Jeremy, we have the opportunity to focus more on growing the gym. Our favorite way to get new clients is through referrals. We love it when you bring in your partner, your family, your friends, and they can share your experience and join our community.

From now through the end of January, we'll be giving a free super special exclusive t-shirt to anyone who brings in a friend, enemy, angry coworker, eye-rolling partner, reluctant teenaged kid, doubting sister, or anyone else, and gets that person to sign up for a membership. The shirt will be a vibrant, head-turning color that will inspire envy from across the room. You know you want one. 



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

push press 5-3-2-3x1

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

5 rounds:
4L, 4R Kettlebell 50/50 thruster 
10 push ups
*Alternate which arm is doing a thruster while the other kettlebell is in the rack position

then 

100 weighted lunges

then

2 minute wall sit



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