Michelle finishing out 16.4
- LOST AND FOUND LAST CHANCE: Hey y’all, the lost and found is over capacity, so we need to clear out the old and make room for you to leave more of your crap at the gym ;) So if you’ve got something in there you need to retrieve, or you’re just huntin’… lookin for a come-up, do it before end of classes tomorrow!
- New Teen Class! Starting this week, we are adding a Wednesday teen class, which means we will have one on the schedule every weekday at 330!
- Gym closure this weekend: It’s time to do some light redecorating, so the gym will be closed early Saturday 10/8 (we’ll run 730 & 830am classes only) through Monday (Columbus day) 10/10. We will open back up Tuesday morning 10/11 for regular classes. Sorry for the inconvenience, but we think you’ll like the result! Side note: you can still come pick up your Power Supply meals on Monday.
- Interested in ordering meals from POWER SUPPLY? click here to place your first order.
- Know anyone who would be a good fit for our Cadence community? If so, you can hook them up with a free first month! Just copy me on an email to them and I can help them get started!
S&P Cycle: squat – pull – press – PULL – off
A. snatch: 1 rep EMOM for 15 min
B. 4 rounds, each AFAP:
- 5 heavy TnG power cleans
- 10 ring dips
- 200m run
- 10 heavy KBS
*rest 3-4 min bt rounds
A. 5 rounds 30 sec on / 30 sec off at each:
- Russian KBS
*complete 2 times through
B. 100 abmat situps (shoot for unbroken)
Post results and notes to comments.