Announcements:
- OUR NEW YEARS PROMOTION IS BACK!! CLICK HERE
- WE HAVE SWEETENED OUR REFERRAL PROGRAM FOR THE NEW YEAR!! (see picture above)
- YOGA! WOMENS CLASS! KB CLASS! All FREE with your membership! CLICK HERE
- HOLIDAY SCHEDULE:
- 12/31: 9am class,10am class, open gym 11-1pm no yoga, 1/1 CLOSED, 1/2: 9am class,10am class, open gym 11-1pm
SWOD
Wendler Program Notes:
Determine your “base number”. Base number= 90% of (your 1RM +10lbs).
“+” denotes do that number of reps and then as many as you can until failure
Back Squat: 3×3
Set 1: 3 reps at 70% of base number
Set 2: 3 reps at 80% of base number
Set 3: 3+ reps at 90% of base number
WOD
150m Shuttle run (sprint 50m, sprint 100m)
4 Muscle Ups (sub 8 CTB)
5 Squat Cleans
4 Rounds for time
Rx: 155/115
RxA: 185/135
