A message from Coach Brian:
I will be staying on the coaching staff in a more limited role, so I looking forward to continuing to work with (and train with) all of you! The last two years have been incredible, and I cannot thank you all enough for all of your support. What this community has become is truly amazing, thanks to all of you. I want to keep this short so you can get to the important stuff below (the WOD!), but feel free to catch me in class if you have any questions.
Bodpod
If you signed up for the nutrition challenge +the bodpod test you are getting re-tested this FRIDAY! The sign up sheet is hanging next to the TV’s. If you want to get the bodpod test but did not sign up before you can still pay to get tested! It is $50, just sign up and I can bill your account. Remember the final nutrition meeting will be this Saturday at Noon!
We have been working hard, on our oly cycle and today we retest. High reps with good technique when the weight is low, take it slow, use the coach, by the end of 20 minutes you should be exhausted-
Let it rain with PRs today
Strength WOD
Take 20 min to Find your 1 RM Squat Snatch
WOD
21 Pull ups
5 Overhead Squats
3 Rounds
11 min cap
**The OHS should be heavy, but overall the workout should be short. Stay under the 11 min CAP**
Fitness (115/75)
RX (155/105)
RX+ (185/125)
Throwback shot….Allie, Matt and EC…checking out the class…
