THANK YOU TO EVERY VETERAN FOR YOUR SERVICE.
Only T3 today is a hero workout called Chad. It’s pretty brutal but it brings awareness to the incredible sacrifice and CHALLENGES facing our Veterans. You can read the workout below in the T3 section. Also, a quick google search will tell you about “Hero WOD Chad” if you want to learn more.
This Friday we turn our focus from fitness to our friend Melissa De La Cruz. Her and her family have been a staple at Iron Mile for years. Despite beating cancer once before she is having to battle an aggressive reoccurrence that is spreading to many different areas of her body. We want to come together for an evening of worship, prayer and support of Melissa as we ask God to heal her body.
Everyone is welcome and we know there is strength in numbers.
ALSO, two staple gyms of the Natomas community have decided to close permanently; the Natomas Racquet Club and Anytime Fitness. Members of those gyms are used to a different style of fitness and an entirely different environment than we have built at Iron Mile. Still, those people will have a choice to stay home or join another gym.
In an attempt to build our community with individuals who have been recently displaced by gym closing and additionally with like minded individuals, we are beginning a New Member Referral Program. Anyone who is refers a new member will receive $150 off of their monthly membership fee. This will be $50 off for three consecutive months. There are two ways to get credit,
- The member attends the gym and names you as the referring source. There is a spot on the first page of the waiver that says, “How did you hear about us?” If your name ends up in there and they sign up on a month to month or annual membership, you get the referral bonus.
- THE POTENTIALLY EASIER WAY is that you simply put the prospective member in touch with me, Coach Ben, via email or text and if they end up becoming a member, then you get the referral bonus. 530.908.7678 / firstname.lastname@example.org
MAKE SURE TO RESERVE A SPOT AT YOUR CLASS:
warm up: 2 rounds
500 m row or 20/15 cal bike
5 BB strict press
10 BB hang squat cleans
20 sit ups
Partner WORKOUT: 30 min Clock
90 wallballs 20/14
60/45 cal on any machine
30 deadlifts 225/155
find a 1 rm max clean and jerk with remaining time.
T1: adjust reps and weight as needed
T2: as written
T3: Hero WOD Chad,
Complete 1,000 box step ups for time. Use a 20 inch box and wear something or hold something that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition and is a great option. Holding a plate or a barbell is also an option but far more brutal. Doing this with bodyweight and even a light dumbbell is a grueling workout. If you are into it, grab a friend to have some company on this long hike. Score is the time it takes to complete all 1,000 repetitions