Week of 052625

Last week of Adult Group Fitness Classes 

Thank you all for your effort, trust and commitment over the years.

I hope it was as valuable, fulfilling and enjoyable to you all, as it was me.  It has been a pleasure growing with you and watching you all grow in so many ways.. Be good to yourselves.

Thank you.  - Dave

Week of 052625

Monday No Class -OPEN GYM - 8:30AM For those that would like it.  

Optional Memorial Day Workout 

"Murph"

Run 1 Mile 

100 Pullups 

200 Pushups

300 Airsquats 

Run 1 Mile 

* Wear a vets 20/14

* Partition Pullup, Pushups, Airsquats as desired...

Wednesday Class at 5 PM

Conditioning: 20 Min Cap 

4 Rounds for Time of: 

12 Dumbbell Burpee Box Step Ups 40/25

24 KB Swings 53/35 

12 Situps 

Strength:

Front Squat 

7-7-5-5-5

*Using 65, 65, 70, 70, 70%

Friday - Class at 4:30 PM - 

Strength:

On the 3rd Minute for 5 sets complete: 

Bike 15/12 Calories

3 Power Cleans 

*In The five sets build to a heavy triple for the day... 

Conditioning: 

5 Rounds for Time of: 

12 Deadlifts 

9 Hang Cleans 

6 Push Jerks 

Run 400M 

**Goal weight 155/105

Saturday: Open Gym 8:30 AM

Optional Workout: 30 Min Cap 

For Time: 

Bike 100 Calories 

100 Wallballs 

Bike 100 Calories