Tuesday, November 2
November Birthdays!
Cavan Fitzsimmons 11/1
Megan Snead 11/11
Landon Williams 11/19
New merch! Retro font, comes in long sleeve t, crewneck sweatshirt, also ladies’ tank top. Check it out by clicking this link! VINTAGE PISGAH
As promised, our lone long grinder this week lands in today’s group fitness classes. Rebuild and XT Strength options also hitting today for those that may want an alternative.
Rebuild: 12pm (programming below)
XT Strength: 5:30pm (programming below)
Group Fitness:
Skill:
-
Strength:
-
WOD:
“Helton”
3 rounds for time of:
Run, 800 m
30 Dumbbell Squat Cleans, 50/35 lbs
30 Burpees
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
Rebuild:
A)
1. Deficit Romanian Deadlift; 3111 Tempo x 6-8reps; rest 60-90sec
2. Dips; 3111 x 6-8reps; rest 60-90sec and back to A1
B)
1. Plate Loaded Cossack Squat; 21X0 Tempo x 6-8/leg; rest 60-90sec
2. Crossbench DB Pull Over; 3110 x 6-8 reps; rest 60-90sec and back to B1
If time, L-sit taps (3x10) and 4-count flutter kicks (3x10)
XT Strength:
Squat Clean 5-4-3-2-1
Speed Skater 3x20
L sit taps 3x10
Bench 5-4-3-2-1
Pistol 3x12
4-count Flutters 3x10