We have LOTs of outdoor workout space

Tuesday 160614 Clean, Press, Pull up Strength

For those of you who are cherry picking workouts this week, let me suggest just ONE thing to you today: Don’t miss out on this one! The typical gym-goer doesn’t get enough of this heavy stuff and within these very sessions lie the Keys to the Kingdom! Long cardio sessions on stationary equipment, 45 minutes of “getting your sweat on”, trying to get your heart rate to hold steady in the “fat burning zone”- all perfectly acceptable forms of movement to do now and then. But engage in the chronically without giving strength work it’s due time- you’ll wind up with less muscle mass than when you started. Here’s one for you to think about: if you were going to skip something this week… it should have been YESTERDAY’s WOD. But not today- please don’t skip this one today!

Dr Deb getting in some technique work on her cleans.
Dr Deb getting in some technique work on her cleans.

Tuesday Strength WOD at 6, 7, 9am and again at 4 and 6pm
Midday open training hour at noon, 5pm Mob/Core/Mob session

Three parts, each for max weight (on a running clock with time limits of):
Clean, 3 reps- 12 minute limit
Shoulder press, 2 reps (from rack)- 9 minute limit
Weighted pull up, 1 rep- 6 minute limit
Post heaviest load for each of the 3 movements to chalkboard/journals… Maybe even the PR board
Ex: Mike- 78kg/65kg/32kg

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

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