We are giving a huge shout out to Coach Randi who just competed in her first Figure show this weekend and absolutely rocked it!! She competed in 3 classes, taking second in both Novice and Open classes and dominating a win in the 40+ class. The win in the 40+ class earned Randi her PRO CARD!! We could not be more proud of you Coach!!
ANNOUNCEMENTS HOLIDAY HOURS
Monday-Wednesday: Normal Hours
Thursday 11/22: CLOSED
Friday 11/23: CLOSED
Saturday 11/24: Open Gym 9-11am
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Back Squat 1RM
Warm up as needed (3 sets x 3 reps) before working to establish a new 1-rep maximum for Back Squat.
Back Squat 1-1-1-1-1RM
Post loads to comments.
“Gobble Gobble”
Complete as many rounds/reps as possible in 12:00 of
6 x Power Clean (155/105)
12 x Toes-2-Bar
30 x Double unders
Post rounds/reps completed to comments.
“Back Squat 1RM” : 205# & a PR
“Gobble, Gobble” : 4 + 3 (95#/ 18GHD[shoulder]/DUs)
Back Squat: 165# (not a PR, but happy with the depth)
Gobble, Gobble: 4+31 (Katelyn’s bum shoulder version: 65# Cleans/12 Box Jumps/ 18 GHD)
295#.
4+10 scaled (135# PC).