1-12-15 Strength class change starting next week

STRENGTH – Back Squat 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% rest 45-60 sec. between sets (10 min max time to complete) If you don’t know what your 1 RM Back Squat is use this time to find it

CONDITIONING (5x) 6 C2B Pull-up 7 Squat Clean (115#/85#) 8 Box Jump (20″)

One of the first changes we will be making starting this week is we will no longer offer a noon class at the North gym starting Monday an 12th. The rest of our class schedules will stay unchanged.

Another change that will take effect next week (1-19-15) is this will be the last week we will be offering strength classes, as Shane has chosen to focus his efforts on his online programming/coaching opportunities. Shane will finish out the month with those that are doing personal training, but this will be the last week for group classes on Monday and Wednesday morning at the North location and Tuesday and Thursday at the South location.

On-line programming is a service he currently offers and is willing to offer this service to the members of both gyms at a huge discount. There are two options that members can choose from Strength Programming and Premium Programming.

Strength programming will be two days of programming per week. The current cost for this $80 but for members of our gyms it will be offered at $20 per month.

Premium programming will be four days of programming per week. The current cost for this $110 but for members of our gyms it will be offered at $30 per month.

Additionally for both packages a monthly seminar will be included. This will be a 60-90 min group demo and question/answer session where the next months programming and training concepts will be covered.

If you would like to add this to your current membership please let Shane, Paul or Cerissa know and we will make it happen for you beginning Feb 1st.

Recent Posts

See All

5.7.21

20 minute AMRAP w/ a partner 1000m Row (each does 500m) Then as many rounds with remaining time of: 12 Bench Press or 12 Hand Release Push-ups 150m Run (around the building) 12 DB Snatch 50#/35#

5.6.21

A. Conditioning “Lumberjack 20” 20 Deadlift 95/65 400m Run 20 KB Swings 53/35 400m Run 20 OH Squat 95/65 400m Run 20 Burpees 400m Run 20 Pull ups 400m Run 20 Box Jumps 24"/20" 400m Run 20 Power Cleans

5.5.21

A. Strength Bench Press (pick a weight that will allow you to hit all reps unbroken roughly 50-60% of a 1 rep max) 12, 10, 8 B. Conditioning 4 Rounds For Time 15/12 Calorie Bike 10 Wall Balls 10 Toes-