Great event on Saturday!
Special thanks to my helpers, Stacie, Tyler, Scott, Kendra, and Zoe. Appreciate the help!
Thanks to Starke, Shinobi, Undefeated, LDF, Southwest Strength, Corydon, 431, Roborean, and Top Notch for sending members to participate in our fundraiser.
In the end we raised over $3000, had plenty of hockey equipment donated, and gave everyone nightmares about sled pushes :). More pictures to come!
Next Sublime Saturday Series event is the Big 3 Lift Off (Bench/Squat/Deadlift) on May 7th!
I tried to talk with as many of you as possible about this, but for those that I missed, a quick note about a minor schedule change for the afternoon/evening beginning in May. After observing a trend of members arrival times, and noticing we consistently had folks rushing in to make it or standing around waiting for class to start, we will be switching class start times, afternoons will begin at 3:45 – 4:15 – 4:45…etc.
Okay Foundation enters a new cycle. Building sees the volume increase in week 4/4. If you competed over the weekend and feel rough today, consider coming in Monday and doing some light aerobic work and mobility.
Monday:
Foundation – Bench Press Wave + Midline + Dips & Rows
Building – C&J EMOM + DB PP & FSQ + DB Bench & Walking lunge + Push Ups & Jump Squats
Tuesday:
Foundation – Row & Sled Sprint Intervals
Building – KBS & Bike Intervals + For Time (KBS/Burpees)
Wednesday:
Foundation – Back Sq OR Front Sq Wave + Ext Rot. & ClamShell + TGU & Calf Raises + Aikens Farmer Walk + BB Curls
Building – Rest
Thursday:
Foundation – Rest
Building – Snatch EMOM + Sn RDL & Chins + DB Row & Hip Ext. + Ring Row & Sled Pull
Friday:
Foundation – Intervals (Bike/Single Arm KBS/Row/Burpees)
Building – Intervals (OHS/Skip/Deadlift/Burpees/Push Press/Row)
Saturday:
Foundation – Deadlift + Pull Up + Ab time!
Building – Chins & Dips + Front Rack Reverse Lunge & Ring Row + ABssssssssssssss