Monday, January 27, 2020

Saturday, January 25, 2020
January 24, 2020
Tuesday, January 28, 2020
January 27, 2020

Monday, January 27, 2020

Thought for the day…
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back and acknowledge where we came from! Pat yourself on the back every now and then!

Beginning in February, Yoga with Dharmaki will be switching from Sunday mornings to Friday Evenings at 6:45! There will be no yoga this Sunday. The first Friday date is 2/7. Please come out and enjoy this amazing class!

Last call for the “Left and Forgotten” collection of items on the card table! Please claim your items before they get donated at the end of this week!

Post your goals for 2020!
All members are encouraged to choose a line on the big white board at the West end of the gym and choose a goal(s) you would like to reach in the New Year!
Need some ideas for setting goals? Ask your trainer for help! Attending 3-4 times a week is a great goal to set for the New Year!

Coming Events!
“Dry Tri” – February 9th
A triathlon without the swim: 2K row, 8K bike and 3K run
Click Here for more information:

“Burritt Built Throwdown” – March 28th
Co-Ed teams 2 girls + 2 guys.
Click here for more information:

WOD 1:

Build to a Heavy Complex:
1 Power Clean
2 Front Squats
3 Push Jerks

* Before today’s metcon, we’ll have a chance to fine tune the barbell movements being performed in “Rack City” with a barbell complex
* Athletes will have 15 minutes to build to a heavy complex of these 3 movements
* The 6-rep complex is designed to be completed unbroken each time
* Build to something heavy for the day while maintaining quality of movement
* Athletes should group up. This minimizes the amount of bodies moving at once, making it easier for your coach to see and correct movement
* Athletes should stand to full extension following the power clean and front squat, as we do not want to blend the movements together

WOD 2:
“Rack City”

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

Movement Videos:
The Power Clean
The Front Squat
The Push jerk
Air Squats
Power Clean, Push Jerk


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