Tuesday, April 21
announcements
New routes! If you are used to coming to CFP via the Hill Street off-ramp or returning home via the I-26 on-ramp near Hill Street, those access points are permanently closed. If coming to the gym from downtown/East AVL, I recommend using the Montford Ave exit, then coming down Hill St., or exiting at Westgate and crossing the river using the Craven Street bridge. Some folks may find it faster to go through Biltmore Village and follow the river to the gym. I suggest using GPS to find your new route!!
New coaches at new classes! Ben’s headed over to Thursday afternoons (430 and 530) as Jason’s work schedule has changed a bit. Alissa is headed over to the 730am on Mondays and Tuesdays.
“Gripper Ripper”
rx
8 rounds for reps:
On a 1:20 clock:
130-m sprint (building lap)
Max clean and jerks (75/115 lb)
– Rest 3:00 between rounds.
intermediate
8 rounds for reps:
On a 1:20 clock:
130-m sprint (building lap)
Max clean and jerks (65/95 lb)
– Rest 3:00 between rounds.
beginner
8 rounds for reps:
On a 4:00 clock:
130-m run (building lap)
6 clean and jerks (35/45 lb)
– Rest the remainder of each interval.
Skill Work
Pre-workout practice
Sprint drills
Barbell cycling