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Wednesday, August 24, 2011

Ball Slams

A. 3 sets:
6-7 reps DB Bench Press; rest 10 sec
8-10 reps Clap Pushups; rest 10 sec
(AMRAP-1) reps  Pushups; rest 3 min
B. AMRAP in 12 minutes:
3 Pullups
6 Burpees
9 Box Jumps (24″/20″)

6AM Advanced Class:
A. 5 sets:
(AMRAP – 2) reps Ring Dips @32X1; rest 10 sec
(AMRAP – 2) reps Pushups; rest 10 sec
(AMRAP- 2) reps Pushups; rest 3 min
B. AMRAP in 12 minutes:
6 CTB Pullups
6 Burpees
6 KB Swings (75#/55#)


Reminder:  As per our last newsletter, we have some guidelines for those of you who are training at the gym but not participating in a group class.  These guidelines are meant to keep our group classes running smoothly with the space and equipment we currently have available. The guidelines are:

– Please understand that we are primarily a coaching facility and that our coached classes will take priority over non coached workouts with regard to equipment and space.

– If you would like a program designed for you please contact me and I can give you more details.  If you wish to do another program, please email me to let me know what your goals are and we can discuss some options and review the guidelines related to training outside the classes. 

– When not doing classes, please avoid training during our peak times (6am to 7am and 5pm to 6pm) and always let the coach on duty know. 

– Please work in the On Ramp room as much as possible to avoid disrupting the regular classes.

We hope that in the future we’ll have space and equipment dedicated to this so that we won’t need to have any restrictions at all.  In the meantime, we thank you for your cooperation in this matter.



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