Wednesday June 13, 2018

Wednesday June 13, 2018

Summer Event Announcements
JUNE:
29th – Friday Night Lights starting @5pm – HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY:
4th – Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY!
22nd – FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG:
5th – 2 YEAR FBCF GYM-IVARSARY – save the date for some fun stuff!

Workout of the Day

Warm Up
1 Min Row
10 Samson Stretches
10 Box Step Ups

1 Min Bike
10 Toe Touches
10 Push-Up to Down Dog

Skills & Drills
Strict Chin Up

Movement Prep
3-5 Strict Chin-Ups

Movement Substitution
Supine Ring Row

Box Jump

Movement Prep
6 Alternating Box Step Ups with Jump Down
5 Box Jumps

Training
EMOM 10
Min 1: 30s Bike for Cal
Min 2: 30s Strict Chin Up

-rest 5 min-

EMOM 10
Min 1: 30s Row for Cal
Min 2: 30s Box Jumps (24/20)


Accessory
5 Minutes to Accumulate Max Distance Sand Bag Carry (Down & Back = 1)

*Sandbag should be AHAP