Check the schedule for this week under the RESERVATION tab!!!!!  There are modified hours for the holidays at both locations!!! .

I was asked why we do what we do.  Is it just to get stronger?  My response was that everything we do is with 1 goal in mind: it increase your fitness (increased work capacity over broad time and modal domain).  One our banner in the gym, the 10 physical traits are listed and it was nice to be able to visually be able to tell him that we are shooting to hit all 10 traits up there.  Yes, we want you to get stronger, but strength is equally as important as the other 9 traits.  Our goal is to make you better in EVERYTHING you do.  Most other programs are very one sided: to get a beach body, to lose weight, to get bigger arms, to be able to run a half marathon.  What we do here will get you all of that at the same time.  Think of it as a 5 for 1 workout program!  As trainers, we get lost in our world of time management and making sure the appropriate scales are used that we forget sometimes to regularly explain why we are doing it or what the point of it is.  When in doubt, ask!  We want you to belief and trust in what you are doing:)

FEEL THE BURN!!!!!

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INFERNO Warm-up  x 3

Complete the following:

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"Tabata This"

 With a continuous 16 min clock:

       8 rounds of 20 sec Max reps, 10 sec Rest for each movement:

..............Pull-ups

..............Push-ups

..............Sit-ups

..............Air Squats

*if you want to up-scale you can do: Weighted Pull-ups (35#, 15#DB), Burpees, Toes to Bar, Front Squats (95#, 65#)

**Score is lowest number in each movement: 11/17/18

DO NOT UP SCALE IF AT ANY POINT YOU WILL GET LESS THAN 8 REPS ON ANY MOVEMENT

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then.....

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Push Press Party:

12 min EMOM: (from the ground)

.......4 mins: 3 reps @70% of 1RM

.......4 mins: 2 reps @80% of 1RM

.......4 mins: 1 rep @ 90% of 1RM

*have your weights ready to go!

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MWOD:  always good to talk about the patella tendon when doing push presses [youtube https://www.youtube.com/watch?v=ydoRfEXvmU8]