May 27 2020

May 27, 2020

AWESOME first day back!  Really great work following the new directions and still putting in a killer effort in the workout.


As questions come up about procedures and policies I'll do my best to address them over the next few days:


-  Everyone gets 3 Workouts a week.  Schedules open Noon Thursday for the week ahead.  You can schedule right up until the class starts.


-  In the near future we will expand how many workouts you can do - This will be with a "late schedule" policy where you can book a class that has openings the day of - NOT YET THO.


-  Cancelling MUST be done 12hrs before the class.  Txt or DM Dmac (or any of the social media pages) to cancel your class.  Late cancels and No-shows will be charged $10 automatically.


-  Zoom workouts will continue...But please be patient for a couple days while I work out some internet and scheduling issues.


-  MURPH, which is typically Memorial Day, will be moved to another National Holiday - Probably 4th of July - but still tentative.


-  Liquid Chalk will be permitted startnig next week.  I've got a small supply coming in the next few days for purchase.  $10.  We will NOT allow sharing of liquid chalk between members who don't live in the same household.


Warm Up

Empty Barbell (Or Dumbbells)
20 Reps
Muscle Snatches
10 OHS + 10 Snatch Balances
BB Rows



Position Work

10 OTM
2 Power Snatches
1 Squat Snatch
**Building Load - But focused on Positions, not just trying to go as heavy as possible**




21 Double Unders

3 Squat Snatches (135/95)


- Or At Home - 

21 Double Unders (Lateral Jumps or 2x Singles)

12 DB/KB Swings

Share on Facebook
Share on Twitter
Please reload

Featured Posts

New ReOpening Details!

May 21, 2020

Please reload

Recent Posts

October 1, 2020

September 29, 2020

September 28, 2020

September 24, 2020

September 23, 2020

September 22, 2020

September 18, 2020

September 17, 2020

September 16, 2020

September 14, 2020

Please reload

Please reload

Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square