Monday 13Jan14

Thanks to all who attended on Saturday.  I hope you found it useful in your planning for your 2014 goals as well as had some of your general (and more specific) questions answered.  I would like to continue having these quarterly if there is enough interest.  We are working at getting more information out to you on Pre and Post workout nutrition.  I simply can’t stress how important this has been for me in the last few months.  If there are topics that you think were not discussed enough, please email me or speak to me at the gym.  We want our members to continually improve not only their fitness levels, but their education about what and why they do what they do each day.  Again, the more feedback we can get, the better!




A. Back Squat 5,4,3,2,1, rest 90 secs, climbing

B. Pull Ups 5xME –DROP 1 BAND BEG FROM LAST WEEK.  Record all sets and total reps

C. 12 Min AMRAP:

10 Push Ups*

20 DUs (3x singles)

30 KB Swings (24/16)

*Some of you are making huge progress with these push ups–work through these 10.



A. Back Squat 4×1 @90%, rest 2 mins

B. PC+FS+PJ  -start at 65% of 1rm of weakest movement and increase every 60 secs until failure

C. 12 Min AMRAP:

Row 500m

15 CTB

40 DUs





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