Friday, November 10, 2017

Two quick reminders

Randy coaching the bent press. Photo credit: lane1photos.com
1 - Remember that we've started our November-to-January referral challenge. We know you love special edition t-shirts. We know that we can only grow our cult gym unless you bring in your friends. So, between now and the end of January, if you refer a new member, you'll get a special shirt that no one else will ever get. You can't buy this shirt, you have to commit your friends and family to our special brand of fitness. Everyone will know how much you care about our gym because your shirt will prove that you're willing to risk a friendship over a t-shirt.

2 - We really do want that morning class, but we need you to weigh in. If you're the kind of person who likes working out in the morning (I can't imagine those people even exist but I admire them), please vote for your most convenient times below. Or maybe you have friends (see above) that would come in the morning, get their votes too! I even made it easy this time, the form is right here ⇩. You don't even need to go anywhere to vote.



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

deadlift 5-3-2-3x2 - not crazy heavy since you have a 1RM test later today

Accessory/Skill

5 heavy swings between strength sets

Group Workout

front squat to a new 1RM
compate to 09/05/2017

then 

5 rounds:
10 kettlebell good morning 
10 floor to feet 

then


2 minute hinge hold 



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