Friday October 4, 2019

Curious about this… text your partner and meet up for this one!

Also, no 6 pm class in lieu of the 630 judges meeting.

IF YOU WANT TO DO SOME INTERVIEWS(as the interviewer) ON THE LIVESTREAM ON SATURDAY PLEASE TEXT BEN 530.908.7678

Partner workout:
For time:
200 power snatches 75/55

Cool down:
Pick one and do at a Chill pace:
Ski or row 2000m, Run 1 mile, or Bike 3 miles

Thursday October 3, 2019

Once your mindset changes, everything on the outside will change along with it.

This evening feel free to come to any class and do whichever workout suits you best. Coaches will be flexible enough to get you through whichever workout is best for you!

IM60
Skill: every 90 secs for 12 mins
3 position clean (mid thigh hang, below knee, floor)

Workout: 16 min amrap
20, 40, 60, 80…
Air squats
Row 20/16cals

IM30: 1 min each station x 5 rounds
Single arm DB push press
Box step ups with DB
Single unders or double unders

IM Recovery
2 min cactus pose per side
2 min pigeon per side
1 min seated straddle each s…

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Wednesday October 2, 2019

Skill:
12 mins handstand walk practice or 12 min emom of 40’ hsw (make it look pretty)

Workout:
50-40-30-20-10
Alt DB snatches 50/35
5-4-3-2-1
Wall walks

IM30: 18 min amrap
Bike 20/16 cals
20 Wallballs
20 Push-ups

 

Tuesday October 1, 2019

Tuesday we try to offer something for everyone. We have 4 different offerings to make sure everyone gets in a great workout. For example, At 7 pm is schedule reads IMBuild but the coach on hand can guide you through any of the workouts on today’s menu.

IRON OCTOBER VOLUNTEER MEETING AT 630 PM ON FRIDAY NIGHT. WE HAVE A LIMITED NUMBER OF VOLUNTEER SHIRTS TO GIVE OUT AND WILL DO SO ON FRIDAY AT THE MEETING!

NO CLASSES FRIDAY AT 6PM OR SATURDAY. VOLUNTEERS NEEDED FOR SATURDAY. TEXT 5309087678 TO GET YOUR NAME ON THE LIST!

IM60
Strength:
Front rack lunges
3 sets of 10 each side

Workout: 4 rounds
Run 400m
20 chest to bar pull-ups
20 box jump overs 24/20

IM…

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Monday September 30, 2019

 We start a new month this week. October is a funny month and often falls into this place where we get complacent. What if you didn’t though? What if you told your coach, friends or someone else close to you what your goals were? What if your commitment to fitness could be a conduit for follow through and success in other areas? What if your were honest and admitted when you needed a little help?

You need to hear that your coaches are here to provide that help. Share your goals or ask for help.

It’s a slightly short week with Iron October being on Saturday. The gym will be transformed into a workout floor for nearly 100 local area competitors so there will be no class.

Friday the last class will be at 5 pm and t…

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