This kid is getting married this weekend. Congrats Ari and Sinko
Hey all,
Rob and I just wanted to update you all on some of the “changes” that are taking place at the gym. Obviously, by walking in to the gym today, you noticed some aesthetic changes. We have rearranged the wallballs, barbells, airdynes, boxes, abmats, etc. to make them more accessible for everyone. These are where these items will remain and stay. Please take note of where everything goes. We are trying our best to make the gym the best for you, and all we ask is a little help in return with keeping things clean and organized.
The office area has/is being cleaned out for our CFSE DayCare services. These are offered Monday, Wednesday, and Friday mornings at our 8AM class. As of right now, these are the only days/times. Feedback is important, so please let us know your thoughts.
Speaking of kids- our CFSE kids/teens program begins this week! Our CFSE Teens (ages 10-15) program will run Tuesday evenings from 7:45-8:30PM. Our CFSE kids (ages 5-9) program will run Sunday mornings from 8:00-8:45AM. Pricing and more information can be found on our website. If you have any additional questions, be sure to ask.
Also, there have been several inquiries about staying before/after classes to work on skills, or to sharpen up your Oly lifting. While we are always trying to support you guys in wanting to be better and doing whatever it takes to get better, some times these things can be an inconvenience to classes that may be going on. We offer a Barbell Club class that is designed specifically for Oly lifts, and we have a 2 hour Open Gym slot on Sunday’s. However…because Rob and I love you guys just so much, we are going to offer 2 additional Open Gym time slots. These time slots are only available to those athletes that have an unlimited membership AND are doing the Speakeasy Workout of the Day during a regular class time that day. If these time slots begin to get abused by members that cannot follow the rules, they will no longer be available. Here are the additional Open Gym hours:
– Tuesday afternoons from 2:30-4:00PM
– Friday mornings from 6:15-7:45AM. **This is the time that I will be training. These open gym hours will not be necessarily “coached”.**
Sunday Open Gym is still available to those members who do not have an unlimited membership.
Tuesday night Barbell Club will be cancelled for the time being while our CFSE Teens program is running.
Thank you,
Rob and Emmy
Today’s Workout
Strength/Skill:
EMOM12:
- Odd: 50 Double Unders
- Even: 2-4 Bar Muscle Ups
- If you do not have Bar Muscle Ups, do Strict Chest to bar pull ups or regular strict pull ups.
Conditioning
For Time:
800m Run
21 Pull ups
42 Wallballs (20/14#)
600m Run
15 Pull ups
30 Wallballs
400m Run
9 Pull ups
18 Wallballs
- CRX= Chest to Bar Pull ups
