Monday, August 3

Aug 2

Great work in July. We had a record # of folks on Committed Club, and our biggest single day and week of check-ins since we’ve started tracking this. Congrats on hitting the biggest goal: showing up consistently. Let’s break all of these again in August!
Speaking of Committed Club, I’ve added that shirt design to our order. If you want one, sign the sheet on the announcement board. I’ll leave all the shirt order sheets up for one more week and then place our order.
I’ll ask our screenprinter about cat laser tanks. If he says yes, I’ll add that as well!
As of now, we DO NOT have a coach for this coming Thursday’s afternoon classes. Stay tuned, but that may be an open gym night unless I can find coverage.
This week’s Sunday session will be endurance work with Coach Meg.
HERE is a quick video I did about scaling and coming/not coming to class based on what’s written in the programming.

3 rounds for time:
800-m run
15 overhead squats (105/155 lb)

Score: Total time

3 rounds for time:
600-m run
15 overhead squats (75/105 lb)

Score: Total time

3 rounds for time:
400-m run
10 overhead squats (35/45 lb)

Score: Total time

14:00-19:00.
Push the run; each effort in 4:00-4:30.
Overhead squats in 1:30 or less; 5+ reps at a time with no more than :15 breaks.

Post-workout for 7:00 (:45 work, :15 rest)

Core work, move to another movement at each minute:

Ben Williamson

Sunday, August 2