Thursday, December 22, 2016

Friday



Saturday class will go on as usual.
No open gym this Sunday.
Monday classes will be on the usual schedule, but make sure to reserve class.
---- No 1 rep max on Monday, just a nice MetCon.  We will be testing the Deadlift and Overhead Squat on Tuesday and the Bench Press on Friday!


New On-Ramp starts on January 3rd!  Sign up with a friend or partner for a substantial discount.  Registration is open now. Click here.


Bench press
Warm up with 5s, then
4 sets of 3 reps at 5 to 10 pounds more than last week

50-40-30-20-10
Double unders
Sit-ups
4-6 Strict Pull-ups each round*

*Chest-to-bar for Rx+





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