June 23rd (Monday) LAST NAMES A-J
June 25th (Wednesday) LAST NAMES K-Z
*Please make sure everything is in your journal, BE SPECIFIC; times you ate, quantity, exact amounts of water, supplements….the more I know the better I can help you!
*MAKE SURE POINTS ARE TOTALED UP
*Make sure your name is on the journal, please leave them at the front desk there are two little shelves on the outside edge of the desk, please leave them there :)
EMOM x 12
*You choose weight for each movement and must change the weight before the next minute begins
*We will NOT be using a rack, therefore you must clean your weight before each set.
Min 1: 3 Strict Press
Min 2: 3 Push Press (increase weight)
Min 3: 3 Jerks (increase weight)
WOD
3 Rounds:
200m Run
3 Rope Climbs
6 Hang Cleans 155/105
12 Ring Dips
NEXT WEEKEND! We will be CLOSED Sunday the 29th for our Jump'n'Rope Seminar (they are a company that specializes in jump rope who will be traveling to Hampton Roads to conduct seminars at a few of the gyms in our area) They will be at the gym Sunday 930am-1130am. The cost is 45$ and athletes must be registered online. There are still a small amount of spots left!
https://www.regonline.com/Register/Checkin.aspx?EventID=1554303
Thank you to everyone that came on Wednesday to participate in Herzog
22. It was the HOTTEST day of the year so far but you
guys came in and did WORK! It really meant a lot
to my friend to have so many support her and her father that day :)
Here's a pic from the 6.5pm class.
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