Yooooooooo!
Some of the blue shirts have arrived! The printer has had problems with power in his building, so things are slightly delayed. The hope is to have everything by the end of the week. Sorry for the inconvenience! We will have a way to donate for Motion Ball shortly. Currently we have 7 team members, we need 10!
Coach Melissa (Team Captain)
Dawny Squats A-Lot
Erika AKA “My Mother”
Tim Skelly (doesn’t deserve a nick name)
Steve Don’t Call Me Steven Olivier
Crystal Zawa..how do you spell the rest?
Terry the Trucker Man Shaw
Room for 3 more! Email me if you would like to join in the fun.
We have a few spots left in our new On Ramp Program which begins September 8th! Tell your friends to reserve a spot quick. We will have a free drop in class Wednesday, September 2nd @ 6:30pm… Spread the word!
Something I have always wanted to do is run a Olympic Lifting time slot. We lift, grunt, sweat, fart, and just have an all around great time. I would love to get this started in October. For now the premise is simple and open for all, I would work with newbies looking to get better or even looking to start. I would work with our members who have been lifting for some time. I would work with the guy walking across the street, with no pants. Fill out this survey please. Shout out to Gail for showing me this website, I am going to survey you guys for EVERYTHING NOW!
This is a long week update, it has taken too long, I have consumed too much coffee.
Foundation creeps closer to testing time, keep up the great work, it WILL pay off. Building, new cycle! We will see more Olympic lifting now, in the beginning lets focus on making reps. Do not push for heavy lifts just yet. Foundation & Building will join together for some conditioning pieces during this time as well. Being is in week 3/4 and showing promise!
Monday:
Foundation – BSQ & Pull Ups + Split Sq + Db Row + Intervals (WB/Bike)
Building – Snatch Cluster + BSQ & Pull Ups + Sled & Ring Row + Intervals (WB/Bike)
Tuesday:
Foundation – Midline Intervals + Aerobic Intervals (Bear Crawl Sled Push 🙂 / Farmer Walk / Skipping / Row )
Building – Clean + DB Bench & Hip Ext. + DB PP & KBS + ABZZZZZZZZZZ
Wednesday:
Foundation – Bench +RDL + DB OH Press & GHR (How are your hamstrings feeling?) + Curls & Farmer Walk & A Form Of ROLL OUT!
Building – Rest
Thursday:
Foundation – Rest
Building – 3 Pos Sn + Gob Sq + Chin Iso Hold + Split Sq + Db Row + Bike Intervals
Friday:
Foundation – Front Sq & Ring Row + Push Up & KBS + Intervals (Box Jump/Row/Bike)
Building – 3 Pos Clean + EMOM (Push Up/KBS/Hand Stand Hold/Arch Hold) + Intervals (Box Jump/Row/Bike)
Saturday:
Everyone – Running + Circuits (Lunges/Push Ups/Skipping/Sled/Ring Row/Bike)