ANNOUNCEMENTS:
1-REFERRAL MONTH - REFER A FRIEND GET $50 GIFT CARD FRIEND GETS $25 OFF FIRST MONTHS DUES
2-WEIGHT LIFTING PROGRAM BY COACH AMY- 6 WEEKS TO WORK ON BENCH PRESS, DEADLIFT & SQUAT - SEE FLIER OR EMAIL
3-BARBELLS FOR BOOBS- SATURDAY, OCTOBER 15TH. OPEN TO PUBLIC. PLEASE DONATE TO OUR TEAM PAGE. WE HAVE A $3000 GOAL TO HIT TO HELP BARBELLS FOR BOOBS WITH THEIR MISSION! JOIN OUR TEAM AND HELP RAISE MONEY.
4- NEW NIKE / UNDER ARMOUR POP UP STORE IS RUNNING UNTIL 10/17!!!!
5- SOME SCHEDULE CHANGES ANNOUNCED YESTERDAY
6- New CircHIIT Sculpt Class ADDED
WARM-UP
AMRAP X 4 MINUTES
100 METER RUN
10 ALT. LUNGES W/ ROTATION
20 SHOULDER TAPS
INTO…
3 SETS
16 ALT. DB SHOULDER PRESS
10 DB BENT OVER ROWS
10 DB FRONT SQUATS
STRENGTH
E2MOM X 12 MINUTES
5 SINGLE ARM DB PUSH PRESS + 5 DB SNATCH (RIGHT ARM)
+
5 SINGLE ARM DB PUSH PRESS + 5 DB SNATCH (LEFT ARM)
WORKOUT
AMRAP X 5 MINUTES
10 SINGLE DB PUSH PRESS (LEFT ARM)(50/35)
10 ALT. SINGLE ARM OVERHEAD DB LUNGES(LEFT ARM)
10 SINGLE DB PUSH PRESS (RIGHT ARM)
10 ALT. SINGLE ARM OVERHEAD DB LUNGES (RIGHT ARM)
-REST 5:00-
AMRAP X 5 MINUTES
10 SINGLE ARM DB SNATCH (LEFT ARM)
10 SINGLE ARM DB SNATCH (RIGHT ARM)
10 HANDSTAND PUSH-UPS
(SCORE COMBINED ROUNDS + REPS OF BOTH AMRAPS)
