Announcements
SCHEDULE CHANGE: The 6:30pm class on Fridays has been changed to an Advanced Only class. This class level is by invite only – if you are interested in finding out what it would take to advance to this class, please talk to Macy, Dan or Lara. I hope this does not greatly inconvenience any of our Beginner or Intermediate members – please see the below regarding our NEW Endurance class at 4:30pm on Fridays.
NEW CLASS: Starting this Friday at 4:30pm we are adding an Endurance-only class. This class is open to all members who want to speed up their run times and increase their endurance in general. This class will be led by Eric “E-Dub” White. Eric is not only a resident bad-ass former Army Ranger and ultra-marathon runner – but has also competed in the Boston Marathon and Discovery Channel’s Eco Challenge. Know that this class will be held outside so dress appropriately!
Skill/Group warm up: Double-under practice for 3 minutes
Strength: 20 minutes to work on your Squat – work percentages off your 5-rep max performed on the 29th of December. (If you don’t have a 5-rep max, establish one.)
- 5 reps @ 80%
- 3 reps @ 85%
- 3 reps @ 90%
- 3 reps @ 95%
Then, AMRAP in 12 minutes of:
- Curtis P* (95/65lb)
- Burpee
- Sit-up
Start at one rep of each and “just” add one rep each round. Score is the highest round completed plus reps.
* Curtis P = Power clean, place bar in front rack, lunge left, lunge right, push-press
Beginners: Use less weight
Those without a front-rack position should use dumbbells (…and continue to work on mobility!)
Advanced: Use 115/75lb
