Thursday, September 23

Ok…we’ve got our first shirt design knocked out! We’re working with Bonfire to handle our merch. I’ll release more designs as we get them done. We’re starting with a super simple PF Gear Logo design. As you head to the site, you can order this on a shirt, hoodie, tank, etc., with lots of color selections. We’ve not worked with this company before, but a peer gym does and recommends them. Check out the design and site HERE.

Rebuild 5:30 (programming below)

Group Fitness Programming:

Skill:

Strength:

3 rounds for quality of:

10 Rower Pike-ups

30 Hollow Body Scissor Kicks

Quadruped Crawl, 50 ft

Rest 2 mins between rounds

WOD:

“Neat”

Complete as many rounds as possible in 15 mins of:

3 Chest-to-Bar Pull-Ups (Pull-Up Negatives) (Rx+: Bar Muscle-ups)

6 Deadlifts, 185/125 (Rx+: 225/155 lbs)

9/6 Assault Bike Calories

Rebuild:

A1) 10 Rower Pike-ups

A2) 30 Hollow Body Scissor Kicks

A3) Quadruped Crawl, 50 ft

B1) 1 Tempo Back Squat, pick load, 40 secs

B2) 30 Banded Overhead Tricep Extensions Rest 1:30

Tempo Back Squat- 10 secs down, 20 secs bottom, 10 secs up