Wednesday November 20, 2019

***For this Saturday, the gym will open at 7am, the first heat for the workout will kick off at 8am and then every 25 mins throughout the morning. There will be a heat sign up sheet in the gym, people will be required to sign up for a heat time and lane when they arrive. There will be 6 stations per heat, some will just be for RX, some Scaled, some for both. People do not have to show up right at 8, I have heat assignments going through the morning. Last one is scheduled for a little after 12.

Panera Bread will be donating coffee, bagels and some pastries for the event!

We did have t-shirts made up for Erik! There is a limited supply available for Saturday. I will have an order sheet for our members and for anyone that would like one if we run out of sizes. $30 or more donation will get you a shirt if you would like one.***

1) Accessory Work:

a) 4×10 High Box Jumps

b) 4×10 Double KB Russian Swings

c) 4×10 Bent Over Barbell Row

d) 4×10 Seated DB Strict Press

2) “Wall Art”


Handstand Push Ups

Deadlifts (185/125)

*14 min time cap