Thursday, May 21, 2015

front rack lungeOLY LIFTING PROGRAM

Registration for the next 6 week cycle of the Olympic Lifting program is now open. This next cycle will begin Monday June 1st.

The Olympic program is a 2 day a week program will be running on Mondays and Wednesday. This is a 6 week Olympic style strength & conditioning program focused on improving overall strength and technique in the Snatch, Clean and Jerk. Members who sign up receive an individualize program printed out for each 3 week program tailored to individual needs. Each program will consist of exercises and progressions to enhance technique as well as improve absolute strength during the program. Throughout each session members will receive individualized instruction, programming, and coaching by our Olympic coach. By the end of this program participants should receive in depth knowledge about the Olympic movements, improved technique, and PR’s in multiple lifts. This program is only $175 for the entire 6 week program. There are limited spots so don’t miss out! See the Front Desk for more information regarding this program!

There will be two separate class times for the Beginner class, and one time for Intermediate/Advanced class.
Beginner Class 1
Monday & Wednesday 5:30 am

Beginner Class 2
Monday & Wednesday 4:30 pm

Intermediate/Advanced Class
Monday & Wednesday 6:30 am

*Class schedule is based on interest. A minimum of 4 people will be required.
*You must have previously taken a beginner class to sign up for the Intermediate/Advanced class.

Strength/Skill
Max Rep Wall Balls in 1 Minute
-rest 2 minutes, then-
EMOM x 7
50% of Max Rep Set

WOD
500m Row
15 Front Rack Lunges (115/75#)
50 Double Unders
15 Front Rack Lunges
250m Row

* Time Cap: 10 minutes

RX
Traivs 715
Kyle G 636
Amanda 634
Vance 551
Campbell 741
McKown 526
Wills 437
Bill H 851
LMello 745
Aimee 910
Kapitan 651
T Race 637
Steph F 825
Fran 716
Ghost 420
Heim 730 135#
Toph 5:40
Corrigan 6:30
JoshP 5:27
JenP 6:22
Clay 4:44
Bennet 11:36
Jason 9:15
Terra 5:27
Jeremy 5:13
Andrew 5:59
SpecialK 7:56

MOD
Rick 744
Brink 627
Meegan 703
JLord 837
Doug 826
Matt H 722
Alicia C 902
Milt 622
Josh C 1020
Tammi 750
Belinda 659
Carr 740
Drew 841
Michele W 806
Foster 746
Gary 616
Barks 852
Gignac 1021
Mitch 929
Kelsey 1026
Jess 651
Carmen 808
Liana 741
JD 727
Nicholl 710
Mandy 825
Trina 650
Marie 801
Karen 714
Sherry 844
Rodger 1000
Sabina 919
Ray 650
Michael 848
Dave 753
Scotty P 728
Kelly G 905
Jake 701
DeEtte 829
Brandon 913
Erich 906
Mendie 723
Kannon 756
Carrie 802
Mark P 537
Charity 821
Russ 843
Conti 757
Denise R 756
Denise P 803
Dumas 6:05
Brian 6:32
Stephen 6:59-welcome!
Melanie 7:32
MichelleB 7:27
Garrett 7:20
Justin 10:10
GMan 7:00
AdamB 7:09
Pete 6:36
Krista 8:22
Michelle 6:54
AJ 6:53
Madison 7:10- welcome!!
Wes 8:02
Alyssa 8:37
Alena 6:46
Alan 9:34
Nat 9:21
Jack 9:18
TJ 10:36
Eric 7:36
Adam 6:58
Tom 8:46
Curtis 7:38
Derrick 8:11
Kayle 7:58
Matt 8:24
Alex 7:44
Shayla 10:15

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