Friday, 05.15.15


Happy Friday!! Want to give a special GOOD LUCK to Carmen and Norma as they head to St. Charles on Saturday and Sunday for their Level 1 Certs! You gals are gonna do GREAT! 🙂

And a special welcome back to Brandyn Steinman! She had “fun” with the 5:30 class tonight! 

ATTENTION MEMBERS: I will be using a different method in collecting money/checks for products & services. If you need to leave payment, there are envelopes on the cart along with post-it notes where you can indicate what the payment is for and then you just slide under my door as my door will be locked. If you have any questions, just let me know. Just consider this a “drop box” of sorts.

ALSO: I will be starting a “Beat the Heat” summer class time beginning Monday, June 1st; these classes will be on MWF through August as long as the numbers are consistent. Last year this worked well. Times are still being thought about, but an idea is to start at 6:30am and treat the class as an “Xpress WOD” and do the WOD first then we would be done by 7am…then those who wanted/could stay for strength after. The other option is a full class from 6:20-7:20am giving enough time (for some) to get to work by 8.

We are experiencing a LOT of members attending the 5:15am class and in order to keep athletes safe, we need to try and “shift” some members class times if at all possible.

If you have other suggestions, please let me know! The trainers and I are here to help! 🙂

Shirts are for sale for $15…I have more in stock if your size isn’t on the rack. Please follow the new payment method if I’m not there! 

Clean 5×3 @ 80% (no touch and go, reset after each rep)
For Time w/ Partner –one working at a time:
15min AMRAP
*Calorie Row while other partner is doing:
5 Box Jumps (24/20)
10 Ring Dips/Box Dips
5 Burpees
10 DU’s (5 attempts)
Rotate-Calories rowed is score Scales: 12/10min

Bonus Work
50 DU’s or 25 attempts, 3×10 Plank Reach-thrus, 3x1min wall sits

Work Hard, Eat Clean, Be Blessed! 


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