Thursday 4:30 class added to the schedule!

It’s official! 4:30 classes on Thursdays now! 

Every Thursday we have people wandering in the gym waiting for the 4:30 class only to be told it’s Open Gym time.  While everyone has been great and people have galvanized together to do the day’s WOD, we have decided to officially make it a coached class time!  So, from here on out, there’s a 4:30 class every weekday now!

June 9th:  Swole Sisters Wine and WOD 6:30p

This one is for the Swole Sisters only!  Not to be outdone by the men this past Friday, the ladies’ will hit a WOD then get into some mischief with a potluck after.  More details to come on the workout itself and potluck signups, but be sure to RSVP a the SWOLE SISTERS WINE AND WOD Facebook Event Page

STRENGTH WOD

Take 12 minutes to find a new:

1 Rep Max Strict Press

 

WOD

10 Push Press

15 Sit Ups

10 Pull Ups

10 Min AMRAP

Fitness: 95/65

RX: 115/75

Open: 115/75 (5 Bar Muscle ups)

 

Coach’s Tip: Our focus today is on the strict press.  The coaches will get you ready physically and mentally, but here are a few things to think about has you hit the rig tomorrow.  Grip the barbell hard!  It might sound weird, but it really does help to squeeze the bar.  Elbow position should be down, ready to press up, not too far out in a front rack position.  Take a huge breath and a contract that core and glutes.  After that,  just keep the bar close and drive with everything else. You will only have 1-3 solid attempts on that big number without getting to the point of fatigue, so TAKE YOUR TIME and let’s PR!

 

Rich S., the founding father of Team Eff-It, getting after it during Murph! 

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