Search

Monday Oct 26th WOD and Important Class info for 10/29-11/3

Thursday 10/29- Tuesday 11/3 will be BODY WEIGHT/Dumbell WEEK (minus Saturday. Saturday will be special Halloween WOD. DRESS UP IN COSTUME IF YOU LIKE!)


****Important Class info for 10/29-11/3*****

The times listed below are the ONLY times affected. If the time is NOT listed, A COACH will be present for the class as normal. If you have any questions, please email me or send a text. 484-477-2153


Thursday 10/29: 9:30am and 4:30pm ARE OPEN GYM. NO 4:30pm ZOOM

Friday 10/30: 9:30am OPEN GYM

Saturday 10/31 Halloween: NORMAL schedule with Coach Bill (Dress in Costume if you wish!)

Monday 11/2: 5am & 6am: Open Gym, NO 9:30am

Tuesday 11/3: 5am & 6 am OPEN GYM, 9:30am TBD


A workout will be provided like normal but it will be bodyweight/DB focused.


* I will keep you posted and update on Monday regarding Tuesday 9:30am class.


*****6pm Thursday, Friday 5 & 6am, Saturday 9:15am, Monday and Tuesday 4:30 & 6pm classes WILL have a coach present.


ALL CLASSES WILL BE BACK TO NORMAL ON WEDNESDAY 11/4. Thank you for your cooperation over these next few days. IF you are not comfortable attending open gym, where there is NO coach present, please attend a class where a coach is present.

********************************************************************************************************


Monday 10/26 WOD

Strength:

Find 1RM Shoulder Press



Conditioning:

5 rds of 3min amraps

3 Power Cleans (Men:165/155/ Woman:115/105) (135/95)(115/85)

6 HSPU/Kneel & Press

9 Wall Balls

* 1 Min rest after each round



102 views0 comments

Recent Posts

See All

Partner WOD; 50 DB devil presses 45/25) 100 toes to bars 150 Box jumps over 24/20 in 50 DB Devil Press Split reps evenly

Strength: 10min EMOM 2 power cleans + 2 hang squat clean + 2 jerks Part 1 10min Amrap 16 Deadlifts (185/135) 15 KBS 50 Dubs Rest 2 Minutes Part 2 10min Amrap 10 Push Press (135/95)(125/85)(115/75) 12

Partner Wod! BARBARA’S HOUSE 40 Pull-Ups 60 Push-Ups 80 Sit-Ups 100 Air Squats HELEN’S HOUSE 400 meter Run together 42 Kettlebell Swings 24 Pull-Ups FRAN’S HOUSE 42 Thrusters (95/65) NANCY’S HOUSE 400