January 28th, 2014 by admin
Holy cow are the classes busy! With the numbers we’ve been having, it looks like we’re going to need to look into a scheduling program like Rhino or Zenplanner. Until then, be aware that while we are trying to maintain no more than 15 people per class, we had 21 people at the 6:30 class tonight! That’s awesome but makes it a little crazy. If I can ask maybe a couple of you 6:30 guys or gals to come in at 5:30 if possible, it’d help out a ton! What a fantastic problem to have if you’re me, but I’m sure it can get frustrating to others. Thanks, guys!
Warm up on board
Ring dips. 2 sets, max reps without coming off of the rings.
Close grip bench press 5/5/5/5 OR DB bench press 8/8/8
Brett B. is a CFL1 coach who recently moved up here with the Army. A really good coach, he’s been helping me on Saturdays and with the power athletes at 7:30. He came up with this metcon for them Monday night. Thought y’all should do it, too.
Using the same barbell, as heavy as possible, from the floor, of course.
Oh, by the way.
We made the high school kids go ahap, too. Couple of kids used 225. One of them just turned 16. Don’t get showed up by a 16 year old.
|Athlete||# Dips||Max Strength Weight||DB/Bench||METCON Time||METCON Weight||Notes|